5 Easy steps to fall asleep in 10, 60, or 120 Seconds

Methods to fall asleep in 10, 60, or 120 seconds

The military method


  1. Relax your entire face, including the muscles inside your mouth.
  2. Drop your shoulders to release the tension and let your hands drop to the side of your body.
  3. Exhale, relaxing your chest.
  4. Relax your legs, thighs, and calves.
  5. Clear your mind for 10 seconds by imagining a relaxing scene.
  6. If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
  7. Within 10 seconds, you should fall asleep!

One cycle of 4-7-8 breathing

  1. Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
  2. Then close your lips and inhale silently through your nose. Count to 4 in your head.
  3. Then hold your breath for 7 seconds.
  4. After, exhale (with a whoosh sound) for 8 seconds.
  5. Avoid being too alert at the end of each cycle. Try to practice it mindlessly.
  6. Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.

Relaxation script

  1. Raise your eyebrows as high as possible for 5 seconds. This will tighten your forehead muscles.
  2. Relax your muscles immediately and feel the tension drop. Wait 10 seconds.
  3. Smile widely to create tension in your cheeks. Hold for 5 seconds. Relax.
  4. Pause 10 seconds.
  5. Squint with your eyes shut. Hold 5 seconds. Relax.
  6. Pause 10 seconds.
  7. Tilt your head slightly back so you’re comfortably looking at the ceiling. Hold 5 seconds. Relax as your neck sinks back into the pillow.
  8. Pause 10 seconds.
  9. Keep moving down the rest of the body, from your triceps to chest, thighs to feet.
  10. Let yourself fall asleep, even if you don’t finish tensing and relaxing the rest of your body.

Tell yourself to stay awake

Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.

Image distraction

Instead of counting sheep, try to imagine a serene setting and all the feelings that go with it. For example, you can imagine a waterfall, the sounds of echoing, rushing water, and the scent of damp moss. The key is to let this image take up space in your brain to prevent yourself from “re-engaging with thoughts, worries, and concerns” pre-sleep.