Plenty of studies will tell you sleep is essential for the body’s health, but you know this already, because you know how frustrated you feel when you can’t sleep. Sleeplessness is often caused by discomfort, either physical or emotional, and can begin to feel hellish it if happens too often. Here are some easy techniques to add to your nighttime routine that will help you relax peacefully into sleep:

• Muscle Relaxation
  Tense muscles can (and probably will) lead to a tense mind. If you want your mind to relax, you’ll most likely need to relax your muscles first. Ironically, the best way to relax your muscles is to tense them first. Our bodies need to feel the tension before it can be released. So as you lie on your back, breathing slowly and easily, tense your toes and feet for three seconds. Then, exhale and release the tension. Do this for each set of muscles moving up from your toes to your face. Repeat this cycle three times for maximum effectiveness. 
   
• Intentional, Deep Breathing
  Studies have shown that breathing slowly and deeply sends a signal to your brain that everything is okay and that there’s no need to worry. Though it’s hard to breathe slowly or deeply when you’re agitated, it’s in your best interest to fake it ‘til you make it. Whether afraid, agitated, or simply restless, regulating your breath is guaranteed to help you doze off quicker. There are different types of breathwork and countless methods available for you to try, but here is a simple place to begin:

1. With your eyes closed, place one hand on your chest and one hand on your stomach.
2. Begin inhaling slowly. Count to five as you inhale, feeling your chest rising as your lungs fill with air. 
3. Hold your breath here for a count of two.
4. Exhale slowly, counting from five back down to one.
5. Repeat as many times as necessary, increasing the numbers each time.
   ????Inhaling and exhaling for as many counts as possible will be deeply relaxing, but don’t push yourself. If you feel as though you’re straining your lungs, keep the numbers low. 

• Guided Meditation
  Meditation is a highly reliable way to calm and soothe the worried mind. However, not everybody knows how to properly meditate, and out of the ones who do, very few have the attention span and focus to do it without getting irrevocably distracted. 

Considering the chaos of every-day life, it’s not surprising many of us toss and turn for hours with no hope of sleep in sight. When counting sheep just isn’t doing the trick, try one (or all!) of these three suggestions and a beautiful night’s sleep could be just around the corner for you.