If you only suffer from sporadic problems falling asleep or staying asleep, this simple exercise can help:
You lie down on your back, possibly without a pillow. While doing this, make yourself as comfortable as possible and make sure that nothing is constricting, such as a heavy bedspread. Now place one hand flat on your chest and the other hand on your stomach, slightly below the navel.
Breathe out and in calmly and deeply, trying to free yourself from all thoughts. Any thoughts that come, you just let them move on. At the same time, you concentrate on the breath and try to feel it clearly. The thoughts become less and less, the breath becomes deeper and calmer. When one feels relaxed the exercise can be ended.
Those who suffer from strong tension should try this yoga exercise once:
You lie on your back and embrace the back of your head with the palms of your hands. Then pull the hands along the neck in a very gentle way. Now place your head on the floor, arms lying loosely beside your body, palms facing up. The legs lie stretched and slightly open, the tips of the feet pointing outward.
Now close your eyes and try to relax every part of your body. It is best to start with the feet. Breathe evenly and calmly, letting disturbing thoughts come and go until they disappear. One surrenders to the rhythm of breathing in and out. All tensions are released to the floor.
You can also imagine a staircase with ten steps, which you go down step by step. On each step you stop for a few seconds, imagining how you are more relaxed and calm with each step. At step ten, you have reached a high level of relaxation. Here you stay for a while before stretching out quietly and with pleasure. But with any luck, sleep has long since arrived!
