You are tired, but sleep does not come. Five simple techniques can help.
1. Try not to sleep
Force your eyes open. The mind protests. And whoever is not allowed to sleep falls asleep faster. The paradox works because sleep is not an act, it is a letting go. Whoever wants it too hard does not relax. Whoever says "I must not sleep" takes the pressure away.
2. Tense and release
Tense your muscles, body part by body part, from the toes upward. Release each group as you breathe out. Ten counts of tension, then release. Feet, calves, thighs, glutes, belly, chest, arms, hands, shoulders, neck, face.
3. The 4-7-8 method
Breathe in for four counts. Hold for seven. Breathe out for eight. Repeat four times. It works on the nervous system. The heartbeat slows. The body gets the signal: now it is allowed.
4. Get up after fifteen minutes
If after fifteen minutes you are still awake, get up. Do something with your hands and head, no screens. Read a few pages. Fold a shirt. Drink a glass of water. Return to bed when sleep seeks you. The bed is for sleep. Not for waiting on sleep.
5. The place of calm
Think of a familiar place of rest. Experience it with all your senses, smell, touch, sound. Before you know it, you are there.