Reduce psychological and physical tension
Psychological tension comes from having a busy mind, such as worrying and ruminating about things. Physical tension is the muscle tension that accumulates due to stress and anxiety. Both of these factors can interfere with sleep. Three strategies are recommended:
Schedule a time to deal with your worries well before bedtime.
Allow for a “wind down” period before bedtime in which you engage in calming activities.
Learn relaxation and mindfulness meditation techniques to calm the mind and body. These are best used before bedtime, and care must be taken not to use them to combat sleeplessness (which would be a form of sleep effort).
Relaxation and mindfulness meditation techniques
Relaxation techniques include diaphragmatic breathing, use of relaxing imagery, and muscle relaxation techniques. I particularly recommend learning the latter as accumulated muscle tension is a common maintaining factor for insomnia. Mindfulness meditation has been described as the practice of intentionally paying attention to the present moment while maintaining an attitude of openness and curiosity. Mindfulness increases one’s the ability to redirect attention, let go of thoughts, and to accept one’s present emotional experience. This is useful for enhancing overall coping as well as being able to let go of mental activity that disrupts falling asleep. For more information about these techniques, see:
Continue to Strategy 6: Sleep environment: Optimize your sleep environment
Mindfulness
https://www.newharbinger.com/9781684032587/mindfulness-for-insomnia/