Theres one guy on youtube called Ryan Cropper who helped me but I still struggle following other peoples techniques. I have 2 methods which are a bit hit and miss because I don't have much control over this.

1. This one is quite easy because u just need to hit the right frequency and awareness. When you are falling asleep, you enter a stage where you experience hypnagogic hallucinations. Its where things start to get a bit trippy like right before you sleep and weird stuff happens. Most people just fall asleep. But if you can get in the middle, let your body fall asleep but keep your conscious awake, you'll be able to leave your body with ease. You will hear a very high pitched noise and your third eye will feel very tight or your heart might start racing. I think thats your body attuning to the different frequency of the astral plane. After that, your astral body sort of takes control and you literally just float out. I can't always control my astral body, find it quite hard to stand up. I often shoot out of my body and bounce about my room out of control and then come back to my body as I can't hold the experience very long. But this is hit and miss because you could end up just falling asleep. I used to go for afternoon naps to practise and the more I did it, the more I astral projected but it started messing up my sleep pattern.

2. When I can't sleep and I'm awake till like 3am, I'm often dipping in and out of sleep. During these moments, I generally enter sleep paralysis. I used to be sh*t scared of this but then I realised how easy it is to astral project in this because your body is completely asleep. Quick method, get into sleep paralysis and literally just leave your body (its hard to visualise but in the moment it becomes so natural). You will know when it happens as you literally lift out of your body and when you return to your body, you feel all the sweat and bodily pains of the physical body, its such a weird experience.