* Make lists in your head. That doesn’t mean to-do lists, which would probably lead to increased stress and worry; it means random lists with which you have no personal connections. Author A.J. Jacobs, Esquire’s editor-at-large and self-proclaimed former insomniac, makes lists based on colors, such as yellow foods or red animals. Similarly, you could use the alphabet to create lists, like thinking of a car brand or city for every letter. (A is for Albany, B is for Boise, etc.)
    * Focus on your breathing and connect it to counting. For example, try breathing in for four seconds, and then breathing out for four seconds. Vary the amount of time to suit your comfort level. The point is to make each breath deep and steady, easing your body into rest.
    * WebMD blogger Michael J. Breus, PhD (also known as the Sleep Doctor), instructs troubled sleepers to imagine themselves floating through space or on a cloud, or sailing through the sea. You should be cognizant of your surroundings without interacting with them too much. And don’t think you’re limited to these three scenes—just envision whatever you find most soothing.
    * A 2009 Health magazine article recommended this technique for relaxation: focus on tightening and relaxing every muscle group in your body, starting from your toes all the way to your neck, for several seconds at a time.

I actually employed one of these methods last night and fell asleep almost immediately. It’s amazing what a little cognitive beach time can do for one’s well-being. I imagined the feel of the warm sand between my toes and the sounds of waves crashing against the shore, and that was all it took to take my mind off of the day’s worries. The next time you find yourself moving fitfully in bed, fumbling in vain for sleep, try imagining your own peaceful scene, taking deep, meditative breaths, or simply making fun lists in your head. Unless you’ve got a thing for sheep, leave the counting to the shepherds. Clearly, there are much better ways to drift off into slumber.

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