Release the tension of the day. A body scan followed by progressive muscle relaxation prepares your nervous system for deep, restorative sleep.
Lying down, bring awareness slowly from your toes to the top of your head. Notice tension — don't judge it. Just notice. Breathe into each tight spot for one breath.
Starting at your feet, tense each muscle group for 5 seconds, then release completely. Feet → calves → thighs → stomach → shoulders → face. Feel the contrast between tension and release.