Get into a comfortable position and relax every part of your face, including your eyelids, chin, lips, and eyebrows.
Put your arms at your sides and lower your shoulders first.
Begin by taking deep breaths to relax your chest.
Relax your lower back and work your way from your hips down through each part of your leg to your feet.
Imagine a peaceful setting to relax your mind, whether it’s a beautiful countryside, a quiet lake, or a cozy room at home. If any intrusive thoughts come to you, try to recognize them and move beyond these images. Visualization can be a little difficult – if you find it difficult to imagine relaxing images, repeat to yourself a simple phrase like “don’t think”.
Peaceful music
A noisy environment makes it difficult to achieve restful sleep quickly. You may find that listening to soothing music not only reduces any unnecessary and disturbing sounds, but also helps you relax and block out outside noise.
Prepare a playlist that matches your ideal 15-20 minute sleep latency window and listen to it every night to create a routine for yourself. If you find music too distracting, some people also claim the sleep benefits of white noise.
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