For Those Who Spend Sleepless Nights: “Selected Sleep Induction Methods”

STEP1: Journaling Method
Part of Cognitive Behavioral Therapy for Insomnia (CBT-I), where you write down thoughts and worries before bed.
Can also be set as a reminder for tasks.
Get anxieties out of your head and break the thought loop.

STEP2: Extended Exhalation Breathing Technique
Slowly inhale through your nose, then exhale slowly through your mouth, taking twice as long as your normal breath.
This activates the parasympathetic nervous system, relieving physical and mental tension.

STEP 3: Muscle Relaxation Technique
Tense a specific body part to create tension, then release all tension at once.
This creates a relaxed muscle state; recognizing this state induces relaxation.
Adopted by the U.S. military, research shows 96% of soldiers fall asleep within 2 minutes even under extreme conditions.

Recommended for anyone experiencing sleeplessness, anxiety, or frustration.