Relaxation techniques can be very effective in helping you get to sleep.
Try out any one of these exercises to fall asleep faster and stay asleep longer.
They require no special equipment and can be put to use immediately.
Progressive relaxation - This technique helps your body relax one step at a time.
As you are lying down with your eyes closed, consciously relax your feet.
Continue with your ankles, your calves and so forth all the way up your body.
With each body part, feel its weight and let it relax into your bed.
By the time you reach your head, you'll be completely relaxed.
Toe Tensing - With this exercise, you'll relax your toes by alternately tensing and releasing them.
Lie down with your eyes closed and then pull your toes back toward your face without moving your feet.
Count to ten and then relax your toes.
Count to ten again with your toes relaxed.
Repeat this cycle ten times and you'll draw tension out of the rest of your body.
Deep Breathing - Breathing has long been used as a relaxation technique.
You can use it to fall asleep by lying on your back with your eyes closed and then inhaling through your nose.
Draw air into the bottom part of your lungs first, then the middle and then the top.
Hold your breath for two seconds.
Easily release the air out of your lungs.
Wait for a few seconds and then repeat the cycle again.
Natural White Noise - Lie on your back and relax.
Place your hands over your ears and then put your thumbs inside your ears to block out the noise.
You should hear white noise, which sounds like a high-pitched static.
Keep your ears covered for ten to fifteen minutes and then put your arms at your sides and relax.