Box breathing gets its name from the 4 counts, since a box has 4 walls. But you can start with 2-3 counts if 4 feels too long. You can also try deep breathing exercises like counting your breaths or breathing in and out for a certain number of counts. [2] X Research source

You can even use a guided visualization recording to talk you through imagining yourself on a beautiful beach or in a peaceful meadow.

This pressure point is called the Shen Men point or “spirit gate. ”

Try body scan meditation, which helps you be more aware of the sensations in your body. Start by focusing on what you can feel in your toes and feet, for instance, then let them relax. Next, move up into your legs, your hips, your stomach, and so on. [6] X Research source For a guided body scan, try this one recommended by MIT: https://medical. mit. edu/sites/default/files/body_scan. mp3.

It’s normal for your mind to wander sometimes while you’re trying to fall asleep. Just keep bringing your attention back to your focus phrase or image until you drift to sleep.

Tensing and releasing your toes can make you feel more relaxed, which might make it easier to fall asleep. Also, focusing on the process can help you clear your mind if you’re feeling worried or stressed. For a whole-body experience, try progressive muscle relaxation. After you tense your toes, move up into your legs, then your hips and buttocks, then your stomach, chest, shoulders, arms, hands, and face. This might help you relax enough to drift off to sleep. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

It’s okay to watch something calming on TV, like a nature show, but don’t put on anything too intense—and definitely don’t put on a new episode of that show you’ve been binge-watching! Similarly, don’t grab a novel that will keep you gripped with suspense all night. It’s probably better to go with a biography or a long-form essay instead. If you can’t sleep because you have too much on your plate, try making a to-do list for the next day to help put your mind at ease. [11] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

In addition to being soothing, there’s some evidence that chamomile might actually act as a mild sedative—so it may be especially helpful when you’re trying to sleep. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Dietary magnesium has been shown to help improve sleep in elderly people with insomnia, so it may be helpful if you have long-term trouble sleeping. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source However, it’s important to talk to your doctor about a safe dose for you. If you take too much, it can cause stomach issues like nausea and diarrhea, and it can also interact with some medications, like antibiotics. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Make a habit of winding down for at least 30-60 minutes before you go to bed. Avoid using electronic devices, dim the lights, and do something relaxing like reading a book, doing yoga, or taking a bath. [21] X Research source Avoid big meals or spicy food right before bed—these can disrupt your sleep. Try not to take naps during the day, even if you didn’t sleep well the night before. Naps can make it harder to sleep the next night. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

It might help to diffuse a calming scent like lavender in your bedroom. [23] X Research source Get soft, cool bedding—cotton is a great option because it’s breathable. If your pillow is lumpy or flat, replace it![24] X Research source

If you have a TV in your room, sit in a chair or on a beanbag when you watch it, and turn it off before you go to bed.

Yoga is a great way to get physical activity while also decreasing stress, so it may be a good option if you’re struggling with insomnia. [28] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021.

Everybody’s stress relief is different—you might prefer doing yoga, meditating, going for a run, gardening, baking, playing sports, or talking with a friend. There’s no wrong answer, as long as you choose something that’s mentally and physically healthy for you!