Falling asleep can be challenging, especially when stress or worry keeps your mind active. Most adults need seven to nine hours of sleep, and missing out can leave you feeling drained. Thankfully, there are techniques designed to help when counting sheep fails—one of the most effective being a military-approved method used by fighter pilots who must stay sharp.

Fitness coach Justin Agustin explains that this method can help most people fall asleep in just two minutes. It begins with getting comfortable and gradually relaxing the entire body. The technique, first introduced to civilians in the 1981 book Relax and Win, guides you to release tension starting from the scalp and moving down through the face, arms, and legs while imagining warmth spreading throughout the body.

Deep breathing helps quiet the mind, and visualizing calm settings—like floating on a peaceful lake or resting in a hammock—can bring you even closer to sleep. If your thoughts won’t slow down, repeating “don’t think” for ten seconds can help clear mental clutter and promote relaxation.

However, this isn’t an instant solution; it may take up to six months to master. If sleep troubles persist, lifestyle changes may also be necessary, with many people reporting much better rest after reducing or eliminating alcohol.