Relaxing in Bed
Relax all the muscles in your body, from head to toes. Go through your body from top to bottom: forehead, brows, eyes, jaw, lips, neck, shoulders, chest, arms, fingers, stomach, buttocks, thighs, calves, and toes. Unless you fall asleep half way...
Close your eyes.
Focus on the body part in order and get a deep breath in. Then, tense up your muscles in that body part lightly for 5 seconds. Try not to tense the muscles around it.
Relax the muscles as much as you can and exhale slowly. Feel how all tension drains out of your body and leaves you to feel entirely relaxed. Let your body linger in this relaxed state for roughly 15 seconds before you move on to another body part.