Progressive muscle relaxation
This technique teaches you how to relax your muscles through a two-step process. First, systematically tense a particular muscle group in your body (e.g., your biceps or your fists) for about three seconds. Next, gradually release the tension and notice how your muscles feel when relaxed.
Start from your toes and work your way up to your forehead. This exercise will help lower overall tension and stress levels and help you relax. It can also improve sleep and help reduce physical problems such as stomach aches and headaches.
Practice sleep hygiene
Create a bedtime routine that you complete each night before bed. This could involve a final check of your phone or email, cuddle time with a pet or loved one, brushing your teeth, a meditation or breathing exercise, reading, or anything else you like to do before bed. Complete the routine in the same order at the same time each night. It will cue your body that it is time to wind down and relax, which can help improve sleep.
What do you fuel your body with — i.e., what kinds of food, substances, movement, or rest are you giving to yourself? How do you feel after you give yourself those things? What kinds of fuel would you like to give your body? Why, and how so? What is getting in the way of giving yourself the things you want?