1. 4–6 Breathing
Inhale through your nose for 4 seconds, then exhale slowly for 6 seconds. Repeat this for 2–3 minutes, without any strain. A long, calm exhale helps reduce tension.

2. Relax Your Body, Part by Part
Release your jaw, relax your tongue, drop your shoulders, and unclench your hands. Then, relax your stomach, thighs, and legs. Try not to keep checking whether you’ve fallen asleep yet.

3. Remove Anything That Keeps You Alert
Put away your phone, dim the lights, and make sure the room is cool. Don’t look at the clock—counting the hours left until morning often increases anxiety.

4. Try "Random Imagery"
Visualize unrelated, calm images: an apple, a cloud, a cup, a forest, a ball. Don’t try to create a story or plan for tomorrow; this helps shift your focus away from your thoughts.

5. Stop Trying So Hard to Sleep
If you haven’t fallen asleep after about 15–20 minutes, get up for a little while, sit in a dimly lit space, and read something relaxing. Return to bed only when you start to feel sleepy.

💤 Let’s try to fall asleep right now
Get comfortable, close your eyes, and do the following:
1. Inhale slowly.
2. Exhale long and gently.
3. Imagine your body becoming heavier with every exhale.
4. Repeat to yourself: "I don’t need to solve anything right now. Everything else can wait until tomorrow." There is no need to do everything perfectly. Even if sleep doesn’t come right away, resting calmly is better than struggling with yourself.