How does it work?

For Dr. Beaudoin’s technique, you’d visualize truly random scenarios and scenes that aren’t connected. Not only that, but you shouldn’t try to find connections between them in your mind. The idea is to keep them all as random as possible. This keeps your thoughts at a more surface level so you won’t ruminate on things that might keep you awake: angry bosses, screaming spouses, financial difficulties, or that speech you are supposed to give tomorrow.

Be sure to make the scenarios fun or calming—as opposed to zombies eating brains and that kind of thing.

Examples of random scenarios

• Hiking in the mountains
• Walking along a boardwalk
• Watching the sunset over a crystal clear lake
• Sipping coffee while cozily tucked into a warm reading nook 
• Eating your favorite meal
• Watching snow fall outside a cozy log cabin

Don’t all of those sound so inviting and calming? The idea behind it is mimicking the flashes of scenes our brains naturally flip through at the moment we fall asleep.

My favorite version

I prefer to choose a random word and then shuffle through random words that start with each letter of that word until I can’t think of any more. I never make it to the last letter. I’m always fast asleep by then.

Example word: Tortilla

I think of random words that start with T, then O, then R, etc.

Simple, easy, and works every time—what’s not to love?

No one knows if this method originated in the military, but there are some sound, science-backed techniques involved in it that may help you. These steps essentially promote calmness and relaxation, which can naturally lead you to a more sound sleep.

This sleep method varies depending on the source, but there are three possible routes to take—or you can try all three at once:

Relax your muscle groups one by one

Here are the steps:

• Lay down (on your back if tolerated) and close your eyes.
• Starting with your jaw, think about your muscles in that area and try first clenching then releasing your jaw.
• Continue on down through the rest of the muscle groups in your body until you reach your toes.

Practice slow breathing

As your body relaxes through releasing your muscles in step 1, you can include breath exercises as you go along. The key is to take in long slow inhales and ensure your exhales are even longer.

There are various methods, but here’s a simple one to remember:

• Inhale through the nose for 4 seconds.
• Hold your breath for 7 seconds
• Exhale for 8 seconds.

Don’t get hung up on remembering the exact number of seconds, though. This breathing technique is useful no matter how many seconds each step takes. Remember to focus your breath in your lower belly. That’s called diaphragmatic breathing, and it has some amazing health benefits besides calming your nervous system down to promote sleep.

Try guided imagery

You can build guided imagery (or visualization) into the first two steps of the military sleep method to help promote relaxation even further. This ties in with visualization techniques your therapist might walk you through. This really does make for a calming and fun way to wind down at the end of the night.

Simply imagine yourself in one of your favorite “happy” places. It could be a favorite childhood haunt, a location you’d love to visit in the future, or something nondescript like floating down a river or watching ocean waves roll in on a deserted beach.

Guided imagery tells your nervous system that you are in a safe place by triggering your “rest-and-digest” parasympathetic system as opposed to your “fight-or-flight” sympathetic system.

If you wake every morning with chronic neck stiffness or pain, you might just need a different type of pillow. I’ve tried all manner of pillows, and most of them were too fluffy, too tall, or simply not meant for side sleepers.

On a whim, I recently tried a completely different type of pillow that was recommended in a social media group: a Japanese-style pillow made of buckwheat hulls. It has very different feel from typical pillows. It is quite heavy, is naturally cooler, and most importantly, it doesn’t shift around under your head. Once you’ve adjusted the pillow to your liking, it won’t move for the rest of the night.

I found that this was the key for a more restful night for me. I’ve never slept or felt better night after night since I bought this buckwheat pillow.

You might find that choosing a pillow based on your typical sleep position works best for you.

While there are likely many brands out there, this is the one I chose: USlixury Buckwheat Pillow. I prefer the smallest size, since it’s less heavy.

Magnesium is an extraordinary little mineral. Not only does it regulate your nervous system, stabilize blood sugar, and help repair your DNA, but it also relaxes your muscles and promotes sleep. Specifically, if you are deficient in magnesium, you are more likely to experience restless legs and leg cramping at night.

And did you know that recent studies suggest that only half of adults in the US get enough magnesium daily? According to a study published by the National Institutes of Health (NIH), 48% of adults consume less than the recommended dietary allowance of magnesium.

NOTE: “The daily recommended intake of magnesium for adults is around 300-400 mg/day.” (Source: Magnesium: Are We Consuming Enough?)

Here are a sampling of foods rich in magnesium:

• Bananas
• Spinach
• Almonds
• Oatmeal
• Black beans
• Avocado
• Nuts
• Salmon / Chicken / Beef
• Peanut butter
• Cashews

If you prefer to take supplements, magnesium citrate and magnesium glycinate are both well tolerated by a majority of people. There are, however many more kinds of magnesium that have even more health benefits.

You can also spray or smooth on some magnesium oil, which can sooth aching muscles to help promote sleep. And there’s always the option of taking an epsom salt bath before bedtime as well.

So it’s definitely worth looking into. As always consult with your doctor and double check contraindications with medications you take before adding any new supplements.

It’s useful to note that the goal shouldn’t be about how fast you can fall asleep. That can be counter-productive if you lie awake staring at the clock or start calculating how many hours of sleep you might get if you fall asleep RIGHT NOW.

Rather, testing out one new method at a time or ruling out any health issues that may be affecting your sleep will likely help you improve your overall health in the long run.