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
Developed by cognitive scientist Luc Beaulieu-Prévost, 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 96% 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.