Relax your body and mind.

Once you are in bed and have switched off the light, try spending 10 minutes on a simple exercise that combines muscle relaxation and breathing. Start by using the 4-7-8 breathing technique to relax and slow down. The method involves taking a deep breath for four seconds, holding it for seven and then exhaling for eight seconds. Repeat this to put yourself in a relaxed state that makes it easier to fall asleep. If necessary, you can also follow up this exercise with progressive muscle relaxation. This involves tensing and then relaxing one muscle at a time. Go through the whole body.

WHY IT HELPS:
A relaxing breathing exercise, like 4-7-8, helps you go into rest and digest mode. This can help you fall asleep more easily and contribute to better sleep health.