Yoga Nithra is a great tool to use as a prelude for sleep.
Start by turning the light off and getting into bed.
Getting as comfortable as possible.
Lay down in Shavasana.
On your back,
Legs hip width apart with your feet flopped a little sideways.
Arms a little bit away from the body with your palms facing upwards.
Notice any sounds that occur.
First outside the room.
Then inside the room.
Now become aware of any body parts that are touching the bed.
Starting from your head and work your way down to your feet.
Do this a few times at your own pace.
Noticing any parts of the body that are starting to become tired and sleepy.
Do this a few times at your own pace.
We will now begin a mental alternate nostril practice.
Start by breathing in through your left nostril and breathing out through your right and in through your right and out through your left.
In left,
Out right.
In right,
Out left.
And continue breathing like this but start to count the breaths backwards from 54.
In left,
54.
Out right,
54.
In right,
53.
Out left,
53.
In left,
52.
Out right,
52.
And continue counting your breaths backwards like this at your own pace until you reach one or you fall asleep whichever occurs first and if you get lost in your counting don't worry just start again at 54.
