Just Before You Sleep
Just before bed, do a body scan, for as long as you like — 30 seconds or 10 minutes. Brewer says to start from the very top of your head and notice the raw, physical sensations in each part of your body systematically (if you feel a tingling warmth or pressure, take note of that). Scan into your forehead, then your nose, next your chin, etc. "It's really about focusing on the body as the object of awareness," says Brewer. Plus, it’s an easy one to incorporate into your schedule since you’ll be lying in bed anyways, and doing it can even help you get to sleep faster. "People often ruminate or worry, so they can't sleep, and they're going back through the day," Brewer says. "The body scan is not feeding that fuel of worry, excitement, or regret and just paying attention to the physical scan of the body." Smalley says you can also download detailed 10-minute body-scan guides onto your phone through websites like UCLA’s Mindful Awareness Research Center.