El truco rescatado por 

Joe.co.uk del libro ‘Relax and Win: Championship

Performance‘ consiste en los siguientes 4 pasos:
1. Relaja los músculos de la cara, desde la lengua y la mandíbula hasta los
músculos alrededor de los ojos.
2. Deja caer los hombros todo lo que puedas; después haz lo mismo con
la parte superior del brazo, seguido de la inferior – primero un lado del
cuerpo y luego el otro.
3. Exhala mientras relajas el pecho, seguido por las piernas desde los
muslos hasta los pies.
4. Deja la mente en blanco durante 10 segundos, y después visualiza una
de estas tres imágenes: estás tumbado en una canoa en un lago en
calma con nada alrededor excepto un cielo despejado azul; estás
tumbado sobre una hamaca negra de terciopelo en una habitación
completamente a oscuras; repites la frase “no pienses, no pienses, no
pienses” una y otra vez durante alrededor de 10 segundos.
La clave de la técnica militar para dormirse rápido está en que ayuda a
relajar la mente. Difícilmente podremos conciliar el sueño si no
conseguimos silenciar los pensamientos que habitan en nuestra cabeza
durante todo el día.

Having trouble sleeping lately? It happens to us all, but remedying it can be

a real problem, and then the whole next day is RUINED because you're
consta-tired, and then you get home and have an early night but your body
clock is all screwed up and on and on it goes...

In a book titled Relax and Win: Championship Performance, readers are

given advice on how to "improve sports performance and reduce injuries by
learning to relax and release tensions prior to competition".

One of the methods inside the book teaches people how to fall

asleep within 120 seconds, and it is a method that has been used by the
American military service, with a success rate of 96% after six weeks of
practice.

The method is essentially broken down into two different steps, the first of
which is to completely blank your mind.

Not sure how to do that? Well, this is how, and should take you about a
minute and a half to do it correctly (this isn't included in the 120 seconds it
takes to fall asleep, by the way!):
One: Relax the muscles in your face, including your tongue, jaw, and the
muscles around your eyes.

Two: Drop your shoulders as low as they’ll go. Then relax your upper and
lower arm on one side, and then the other.

Three: Breathe out, and relax your chest.

Four: Finally, relax your legs, first thighs and then calves.

So what comes next? Well, after ten seconds more of trying to clear your
mind, Lloyd Bud Winter (the book's author) suggests that you picture one of
the following three mental images:

Lying in a canoe on a calm lake, nothing but blue sky above you.

Snuggled in a black velvet hammock in a pitch-black room.

Saying “don’t think, don’t think, don’t think” over and over for ten seconds.

That last one sounds let something you'd say to get out of a horror movie
with Freddy Kreuger to us, but apparently it also works in the context of
trying to get to sleep, because it is often used in every other sleep
meditation programme, too.

But if you are in the 4% this doesn't work on after six weeks, then the US
Army have a bit more general information (or is that General Information?
Army joke, nailed it!) for you:

"The bottom line when it comes to getting restful sleep is doing what works
for you. There is no magical formula other than listening to your body."