For starters, sit on the edge of the bed and turn off your cell phone -- the only light that can be on right now is the lamp.
Relax your facial muscles by mimicking a smile: stretch them as much as possible and then relax, letting them return to their starting position.
When your face feels as if it has deflated, relax your shoulders and arms, as if something is pulling them down.
Begin to relax your leg muscles in the same way as your arms.
When your whole body is relaxed, let your mind go blank for about 10 seconds - this means letting go of any thoughts that come to your head without stopping to discuss it internally.
Imagine yourself in one of these two situations: the first is to lie down in a canoe on a lake and look at the blue sky; the second is to imagine yourself in a slowly swinging hammock.