Sharon Ackerman originally mentioned the military method in her book "Relax and Win: Championship Performance." The United States Navy Pre-Flight School, according to Ackerman, developed a technique to help pilots fall asleep in two minutes or fewer. 

However, it took about six weeks of practice for the pilots to get it right, especially after sipping coffee and hearing gunshots in the background. This is because muscle relaxation, breathing, and mental visualization are all part of this approach. 

The military method takes 120 seconds to complete, but the last 10 seconds are crucial for your mind to settle down. Let's take a look at what the military method entails:

• Relax your facial muscles.
• Drop one shoulder and arm to the side of your body and relax. If you're left-handed, then start with the left side, dropping your left shoulder to relieve tension. After that, repeat the process with the opposite shoulder and arm.
• Exhale and let your chest relax.
• Relax your whole body, including your forehead muscles, legs, thighs, and feet.
• Clear your mind for at least 10 seconds by imagining a relaxing scene. But if you have no luck imagining a relaxing scene, repeatedly say the words "Don't think" for 10 seconds.
• You should be able to fall asleep within 10 seconds.

Again, the entire exercise normally takes no more than 120 seconds, but the last 10 seconds are the most important for falling asleep. 

If you still can't fall asleep after trying the above mentioned breathing technique, focus on the basics of the military method and relax your body. Practice will make your technique perfect, just like it did for the pilots.

Dr. Andrew Weil created a breathing technique called "Falling asleep in 60 seconds." This strategy was based on an early breathing technique that aids with breathing and reaction control. His breathing exercises place a greater emphasis on your breathing rate and muscles, which helps you to fall asleep easily. 

To fall asleep faster, you can adopt the following breathing technique:

Just as the name suggests, this one is all about following a 4-7-8 pattern. More specifically, the exercise calls for breathing in for four seconds, holding your breath for seven seconds, and exhaling for eight seconds.

The combined power of imagination and meditation is used in the 4-7-8 approach. And just like meditation, this approach becomes more successful with continued practice.

That said, people with respiratory problems such as asthma or COPD may experience consequences due to this approach. We recommend checking with your doctor beforehand, as this method may aggravate your problems.

If the above-mentioned strategies do not help you fall asleep, try the below breathing techniques to fall asleep in 120 seconds.

The "paradoxical intention" strategy or reverse psychology involves telling yourself to stay awake. It is the most typical method for falling asleep fast. And according to research, people who employed the paradoxical intention strategy fell asleep faster than those who did not.  If you are frequently concerned about sleeping quickly, this strategy may be more useful for you than typical, conscious breathing routines.

Visualization has been scientifically demonstrated to assist people to fall asleep faster. So, if counting tasks are stressful for you, try envisioning a tranquil and peaceful environment. 

In fact, according to a 2002 study from the University of Oxford, people who used image distraction were able to fall asleep faster than those who used general distraction. So, rather than counting sheep, try imagining a peaceful scene and all the feelings that come with it. 

The goal is to keep your mind from re-engaging with ideas, fears, and concerns. Visualize serenity and enjoy quality sleep.

It's important to remember that there's no reliable scientific evidence that acupressure can genuinely induce sleep. However, the limited study that has been done so far has yielded some encouraging outcomes. The three acupressure spots listed below are said to improve sleep quality.

Healthy sleeping habits are referred to as sleep hygiene, and for a good quality of life, healthy sleep hygiene is essential. If you've tried these techniques and still can't fall asleep in 120 seconds or less, there are some further actions you can take to get better quality sleep. However, building a healthy sleep regimen to help you achieve a good night's sleep is what sleep hygiene is all about. 

Surfing the Internet before bed is more of a given than a question these days, thanks to the proliferation of contemporary technology. But while it can be challenging to put your phone down, staring at your screen before bed can negatively impact your sleep quality. 

The blue light emitted by your electronics is harmful to your eyes and your brain. Blue light disrupts your circadian cycle by affecting your internal body clock. So, to get a good night's sleep, you should adopt a calming bedtime routine.

Here's how to use autogenic training to fall asleep quickly:

• Make sure you have a peaceful, comfortable spot to unwind before beginning.
• Lay down and concentrate on your breathing, telling yourself: "I am completely calm."
• Begin with your right arm and say aloud, "My right arm is heavy. I am completely calm," while breathing slowly and steadily. 
• Repeat step 3 with the second arm and leg, continually speaking: "I am completely calm." You should repeat these phrases at least six times.
• Once you've achieved a state of relaxation, begin to focus your attention on your entire body, which should now feel relaxed and warm.
• Repeat the instructions above until you're ready, at which time you can open your eyes (assuming you haven't already fallen asleep) and relax.

Taking a warm bath or shower has been demonstrated to solve sleep problems. So, step into the tub for a warm bath the next time you think you might be up counting sheep. Even in the heat of summer, taking a warm shower can help you fall asleep quickly and increase the quality of your sleep.

Weighted blankets are thick blankets used as a sort of pressure therapy to help you relax and boost serotonin production in your brain. The optimum weighted blanket is roughly 10% of your body weight, as it offers enough pressure to make you feel peaceful and comfortable without restricting you. Your body will undoubtedly reward you for using a weighted blanket during your pre-bedtime ritual or throughout the night.

Bumblebee Breath, also known as Bhramari Pranayama, is a relaxing breathing exercise that may be done anywhere. The following steps will assist you in performing the Bhramari pranayama breathing exercise:

• Close your eyes and sit up straight in a quiet, well-ventilated room. Maintain a soft smile on your lips.
• Cover your ears with your hands.
• Place one of your index fingers above each brow and the rest of your fingers over your eyes.
• After that, gently press the sides of your nose and concentrate on your brow area.
• Close your mouth and slowly exhale through your nose, creating an "om" sound.
• Continue inhaling and exhaling in the same rhythm 5-9 times.
• Close your eyes for a few moments and observe your body's sensations and the stillness within. If you feel relaxed, then try to sleep. But if you aren't, repeat the exercise once more.

There are a variety of sleep machines that create white noise to make you fall asleep fast. The Dreamegg D1 Sound Machine, for instance, offers 24 sounds, including white noise. 

Sleep apnea is a disorder causing breathing to stop and start repeatedly. Symptoms include loud snoring, gasping for air during sleep, choking, and morning headaches. Treatment plans include weight loss or the use of a continuous positive airway pressure (CPAP) or bilevel positive airway pressure (BPAP) machine. In some instances, surgery may help.

It's not uncommon to experience trouble falling asleep. If the methods mentioned above don't help you doze off any quicker, then it might be time to try other alternatives. Sandland Sleep is committed to reinventing sleep with our range of all-natural supplements. Made with natural hemp ingredients our products are designed to help you get the restorative sleep you need.