NODDING OFF . .. WITH MIND POWER

FIND it difficult to nod off? Mindfulness and relaxation exercises are proven to be effective for relieving tension in the mind and body, promoting sleep.

This technique – which involves tensing then relaxing the muscles – was developed in the 1920s by American doctor Edmund Jacobson and is now used widely by psychologists and therapists to ease anxiety. 1 START by focusing on your breathing. Breathe deeply in through your nose. Hold for three seconds, then slowly breathe out through your mouth. Repeat for five breaths. 2 MAKE a fist with your right hand and tense your forearm too. Hold the tension for five seconds, then release. Repeat with your left hand/arm. Next, move to your face. Raise the eyebrows, then relax Squeeze your eyes shut, then relax. Clench your jaw, then relax. 3 CONTINUING with the abdominal muscles, work down the entire body, repeating with every muscle until you reach your toes. Finish with a further five deep breaths.