If you have trouble sleeping, Upworthy has a trick for you to try.

It’s a military “hack” meant for airplanes and long car rides but it works in bed, too, and it’s all about relaxing muscles one at a time.  Here are the four steps:

Relax in your seat or in bed  If you’re sitting, put both feet flat on the ground and your hands in your lap then take slow, deep breaths, and focus on relaxing every muscle in your face.  Let your forehead, cheeks, mouth and jaw go limp.

Relax your upper body  Let your shoulders drop, and relax your neck…then starting with your dominant side, let your biceps, forearms, hands and fingers relax.

Now, the lower body  Tell your thighs to relax (or just think it) then move down to your calves, ankles and feet.  Do one leg at a time.

Clear your mind for ten seconds  Just like meditation and yoga, focus on your breathing.  You should be asleep or CLOSE to sleep by then…which for some can happen in as little as two minutes!

Good luck…and sweet dreams! 😴