The ability to fall asleep quickly is a skill. It can be learned. Here are the methods with the most evidence behind them.
The Cognitive Shuffle
The cognitive shuffle is the most effective technique most people have never heard of. The idea: give your brain random, unconnected images to process, preventing it from engaging in the narrative thinking that keeps you awake.
How to do it: Pick a word — any word. Visualize the first image it suggests. Hold it briefly, then move to the next letter of the word and a new image. Don't look for connections. Embrace incoherence. Most people are asleep within minutes.
Box Breathing
Inhale for 4 counts. Hold for 4. Exhale for 4. Hold for 4. Repeat. This activates the parasympathetic nervous system — the physiological state of rest. It's used by Navy SEALs for stress regulation under fire. It works equally well for falling asleep.
Temperature
Your core body temperature needs to drop 1-2°F for sleep onset. A cool room (65-68°F / 18-20°C) accelerates this. A warm shower or bath 1-2 hours before bed also helps — the subsequent cooling of your body acts as a sleep trigger.
The Military Method
Relax your face completely. Drop your shoulders. Release your chest. Let your legs go limp. Clear your mind for 10 seconds by visualizing a static scene. If thoughts intrude, repeat "don't think" slowly for 10 seconds. Reported to work for the large majority of people within 2 minutes, after 6 weeks of practice.
What Doesn't Work
Lying in bed trying to force sleep. Checking the time. Running through tomorrow's tasks. Scrolling as a "wind-down." These all increase cortisol and arousal — the opposite of what you need.
If you're not asleep within 20 minutes, get up. Do something quiet and non-stimulating until you feel sleepy. Return to bed. The anxiety of trying to sleep often matters more than the specific technique you choose.