Turn off lights and screens
Put your phone away
Lie down in a comfortable position
Relax your jaw, shoulders, hands, and legs
Take slow, deep breaths
Inhale through your nose for 4 seconds
Exhale slowly for 6 to 8 seconds
Clear your mind by focusing on your breathing
Relax each body part from head to toe
Keep the room cool, dark, and quiet
Avoid caffeine, nicotine, and heavy food before bed
Do not check the time
Stay still and let your body sink into the bed
Repeat a calming phrase silently
If you are still awake, keep breathing slowly and gently