text: This may sound odd and it takes a little practice.\n  While laying in bed trying to sleep clench every muscle in your body as hard as you can before they cramp and count to 20.  Then relax them and count to 20. Do this over and over, usually  10 or so times.  You will develop a rhythm and know when you have done it enough.  Some chemical in your body will get into your muscles and relax them.  It's worth a shot.