I've always been one of those people who struggle with falling asleep when I have a lot of stuff going on in my life.
I've been using this technique for a couple of years and find it helps with relaxing the tension in my back and neck (and whole body) as well as helping with falling asleep and switching off the mind.
The technique can be used whenever you want to really relax and release tension in your body or mind. It is basically progressive muscle relaxation systematically from the soles of your feet to the crown of your head.
Lay in a comfortable, not too warm bed and begin...
Begin with slow and deep breathing into your belly.... this is how you will breathe during the whole exercise...
As you breathe out focus on the various parts of your body. It may help to also say the word relax, or let go, whatever resonates with you.
Connect with or feel the muscles and then imagine them relax or melt...
Whatever works for you....
Start with putting your focus on the soles of your feet,
Then move to the tops of your feet,
Ankles...
Fronts of your lower legs,
Calves....
Fronts of upper legs....
Thighs...
Abdomen...
Lower back....
Mid back....
Upper back...
Hands...
Wrists...
Forearms...
Shoulders....
Back of the neck...
Front of the neck...
Back of the head...
Face...
Scalp....
Are you asleep?
If not, do it again, slower.
You must be relaxed!
This exercise can be modified to however works for you.
It does take consistency and practice to really feel the tension melt away.
I highly recommend trying it!