What can I do in bed to relax when I can't switch off?

Try a relaxation exercise. Sleep Foundation describes six methods that can help you unwind in bed: belly breathing, 4-7-8 breathing, body scan meditation, yoga nidra, progressive muscle relaxation and non-sleep deep rest. In 4-7-8 breathing you inhale through your nose for 4 seconds, hold for 7 and exhale through your mouth for 8.

For progressive muscle relaxation, tense one muscle group for 5 to 10 seconds, then release for 10 to 20 seconds, working from your feet to your face. For a body scan, move your attention slowly from your toes upward and picture tension leaving with each breath.

Practice matters. Repeated, ongoing use tends to work better than one attempt, so try a method for a week or two before judging it, and find which one suits you.

If you are still awake after about 20 minutes, get up and do something quiet in dim light until you feel sleepy. If racing thoughts, worry or tension keep you awake most nights, talk to your doctor, because cognitive behavioral therapy for insomnia can help.

Source: Sleep Foundation - Relaxation Exercises for Sleep: 6 Methods to Help You Fall Asleep

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