Progressive muscle relaxation.
How to do it:
- Lie down on your back. Ensure you’re in a comfortable position.
- Put a pillow under your head and knees to relieve any pressure on your back and align your spine. Keep your palms up, slightly apart from your body.
- Take a few slow and deep breaths through your nose. Then exhale in a long sighing motion to release the tension.
- Think about your toes and feet. Then curl your toes. Hold this for a short moment to feel the sensation, then relax and let your feet sink into the bed. Feel them getting heavy then completely relaxed.
- While taking a deep breath, move your attention to the next body part, such as your calves.
- Flex them, then feel them relax and sink into the bed. Don’t rush this process.
- Continue this pattern all the way up your body.
This technique does two important things. First, it attunes your body to the feelings of relaxation. Second, it focuses your mind on something simple and monotonous that gets you away from common stressors that keep us up at night.
When I use this technique, I usually feel the tiredness slowly seeping in, which is often accompanied by these funky pre-sleep dreamy thoughts — sometimes as soon as I get to my chest.
Restart from the beginning after your first round, and repeat this as many times as needed. It’s not very exciting — and that’s the point.