The Sinking Mattress
Another great technique for falling asleep is "The Sinking Mattress". This method is similar to the Muscle Relaxation technique, but it adds a spin on it in order to further mentally relax the mind as well as the body.
The concept involves the visualization that each part of your body is slowly sinking into your mattress.
The reason it works is because of the natural sensation that occurs while lying in bed after tensing and relaxing your muscles. This sensation is a natural sinking sensation and it can be used to fool the mind into actually believing and feeling the sensation of sinking into your mattress.
The Sinking Mattress (Step-By-Step):
Turn off or dim the lights in the bedroom. Remove any noise distractions.
Make the room as calm and serene as possible.
Lie down in bed face up. Close your eyes.
Focus your attention to your feet.
Flex or curl your toes for 5 seconds.
Now release the tension which will help provide the sensation of sinking.
Continue this process through the rest of your body (feet, legs, torso, arms, hands, neck, etc).
Allow each body part to feel as though it is sinking from the result of flexing that particular muscle.
Once you have finished the entire body, you should feel so relaxed that it feels as though your entire body has sunken within the mattress.
Eventually, this peaceful state will bring on the state of sleep that you are trying to achieve.