Turn your mind toward sleep. It’s hard to turn off those uncontrollable racing thoughts that keep us up at night. The following visualization exercise focuses your thoughts on sleep: Lie comfortably on your back and breathe normally. Imagine yourself on a beach, sitting near the water’s edge, looking out to the horizon. Sleep is on the horizon and you want to get there. In your imagination, listen to the waves lapping against the shoreline.

Tune in to the rhythm of the waves coming in and then receding from the beach. Coordinate your breath with the waves. Exhale as the waves recede from the beach. With each exhalation, let go of your body and think of sleep.

Create a bedtime ritual. A good bedtime routine includes things like a little downtime to unwind before you climb into bed. A good routine supports healthy sleeping habits. The first step is getting yourself in the mood to sleep. Make it a habit to go to bed and wake up at the same times each day. Over time, your body will adjust to this pattern and automatically begin to shut down right around bedtime.


Create a transition between your evening activities and your bedtime ritual by taking a warm bath or shower. A small cup of warm milk contains tryptophan, a chemical that will make you sleepy. (Avoid chocolate milk; it contains caffeine.) You also could try a cup of chamomile tea.

The second step in your bedtime ritual relaxes your body and your mind. Practice one or two restful yoga poses in your room. A seated twist* and Child’s Pose** are good starters, but you may prefer other poses.

After yoga, climb into bed and turn off the light. Lie on your back and breathe naturally. Focus on your body. Visualize your body full of sand. Starting at your feet, imagine the sand slowly leaking from your toes. Let go of your feet as you feel them sink into the bed. As the sand leaks from your legs, let go. Let your legs sink into the bed. Continue up your body, visualizing the sand leaking from your torso, your arms, your neck and finally your head.