Dim lights and stop screen use immediately
Set the room temperature cool and comfortable
Lie down in the same position you use for sleep
Unclench your jaw and relax your forehead
Drop your shoulders and loosen your hands
Breathe in slowly through your nose for 4 seconds
Exhale slowly for 6 to 8 seconds
Repeat slow breathing for several minutes
Do a full-body muscle release from toes to head
Keep your eyes closed and avoid checking the time
If thoughts race, silently repeat a simple word
Stay still and let sleep come naturally