5. As you relax, push your thoughts away and lose yourself in the music. Take deep breaths now. Slow your heart rate. Feel yourself relax into the bed or whatever you are laying on. Muscles as relaxed as possible.
2. Now, unplug from your computer, television or phone for at least 20 minutes before attempting to go to sleep. Really. No “white light”. It stimulates your brain and makes the process of winding-down much more difficult. Checking your email before sleep is a really bad idea in the world of entrainment. See #1.