You need to ensure that you find the position that feels most relaxing. It is the first step toward mind and body relaxation. [2] X Research source

This not only helps with melatonin production, it also helps relax your eyes and your brain. [3] X Research source

Try to avoid watching too much TV before bed. It can overstimulate you and play around with your melatonin levels. [4] X Research source Studies have shown that engaging in relaxing activities before bed, such as concentrated breathing, can help combat those anxious thoughts.

Often the things that come to mind at night seem so much bigger and more worrisome. This phase of sleep is called the thinking phase. It is the point in your sleep cycle where you focus on rehashing everything that happened to you throughout the day or spend too much time thinking about things to come. If you have a hard time letting go of your thoughts, focus more on relaxing each part of your body. The relaxation will come eventually. [6] X Research source

Continue this routine for the rest of your body, tensing then releasing the tension in every muscle throughout your body. Move all the way up your body, focusing on the feet, ankles, lower legs, knees, upper legs, hips, back, front, shoulders, fingers, hands, lower arms, elbows, upper arms, neck, back of the head, jaw, face, mouth, eyes, and ears. [7] X Research source This is called progressive relaxation, and it helps you get into a more subconscious, relaxed state. [8] X Expert Source Alexandra JanelliCertified Hypnotherapist & Anxiety and Stress Management Coach Expert Interview. 27 August 2020.

Open your mouth and relax your jaw muscles. Don’t force your breathing. Just allow your breathing to continue easily, effortlessly, and comfortably. Feel your body relax into the mattress as the air flows in and out with each breath. The effects of hypnosis should feel similar to deep meditation, which is a sense of removal from the physical body, a distortion of time, and an overwhelming sense of euphoria. [9] X Research source

Make yourself remember what it feels, smells, or sounds like. The more elaborate your picture, the more relaxed you will become. Make up scenarios of what you are doing there, filling in other people that might be there, what food you might eat, what sounds you might hear, or any other atmospheric concern with the location. [10] X Research source It can also help to mentally go through a sequence of events, like imagining what you did during the day or picturing the steps you follow when you’re brushing your teeth. [11] X Expert Source Alexandra JanelliCertified Hypnotherapist & Anxiety and Stress Management Coach Expert Interview. 27 August 2020. Studies have found that focusing on an image in the brain decreases beta waves and increases alpha and theta waves, resulting in feelings of relaxation and drowsiness. [12] X Research source

Relaxation and suggestion have been shown to control activity in highly localized regions of the brain, allowing you to effectively rewire your thought patterns. In this case, you reduce your stressful thoughts while you increase relaxing bedtime thoughts. [13] X Research source The human brain is incredibly susceptible to suggestion, and repeating an affirmative phrase can have a lasting impact on your subconscious.

Listen to your tape while you try to sleep. Research suggests that listening to a recording that urges the listener to “sleep deeper” may improve restfulness and deep sleep.

After a while, you will likely find that you can fall asleep easier and sleep better every night. You can try the same techniques if you have problems with waking up in the middle of the night. They can help you fall back asleep just as easily as they can help you fall asleep at the beginning of the night. [14] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

Keep in mind that even decaffeinated drinks can still contain a small amount of caffeine. [15] X Research source

For best results, try not to eat anything within 1-2 hours of your bedtime. [16] X Research source If you’re one who frequently needs to go to the bathroom, you should also decrease the amount of liquid you drink close to your bedtime.

If you plan to do evening exercises, make them more low impact, such as yoga or walking.

This will be even more useful if you do a similar activity, such as reading or crossword puzzle, at the same time as well. It will act as a signal that you are getting ready to sleep. [18] X Research source