These relaxation techniques are not based in science (per se) but more of things I have learned over the years that have worked for me. I have been known to fall asleep at a moments notice (lol) …read more about that here…Maybe these relaxation techniques will help you have the same experience?
Relaxation Techniques For Great Night’s Sleep #1
while laying down in bed, tense up your feet, hold it then release. Then do your feet and legs (contract, hold and release). Then do your feet, legs and hips. Keep adding body parts as you continue up the body. (Don’t forget to scrunch up your face :-). When you get to tensing your whole body and releasing you should feel very relaxed. [Side note: DO NOT hold your breath at any point of this relaxation technique.]
Relaxation Techniques For Great Night’s Sleep #2
This is another technique I use to get to sleep: While lying down with my eyes closed, I think of blackness. Like an incredibly dark room where you can’t see your hand in front of your face. I just focus on the darkness. This technique helps me not think about other things. It might take a couple of tries so don’t dismiss this one right away if it doesn’t work for you the first time.