text: In the first place, try to do introspection on how you passed the entire day before retiring to bed.\n\nNext Step:\n\ntry to sleep with your back on bed.  With closed eyes, bring your attention at the christ centre, ie., third eye, at the upper end of nose. while keeping concentration at this point, first tense your left foot at low tension, hold for two seconds and release, then tense following body parts in the same manner, i.e., tense low and hold for two seconds and release tension:\n\nright foot, left calf muscles, right calf muscles, left thigh, right thigh, left hip, right hip muscles, lower abdomen below the naval, and upper abdomen above the naval, left forearm, right forearm, left upper arm, right upper arm, left chest, right chest, left side of neck, right side of neck, front side of neck and back side of neck muscles.\n\n...... By doing this, you will be increasing your will power consciously, having better control on your body, and the beauty is that you will be fast asleep even before you reach tensing exercise of all the aforesaid 20 parts of the body.  This technique is unique and is part of yoga training of Paramhansa Yogananda the famous Indian Yogi who has written 'Autobiography of a Yogi'.\n\nMay God Bless you.