If you find yourself staring up at your bedroom ceiling struggling to fall asleep, you’re not alone. According to the American Sleep Association, insomnia is the most common sleep disorder, and short term issues with falling or staying asleep are reported by about 30% of American adults.

When your mind races at night, breathing exercises can help you find calm. As soon as you notice you’re stressing out (or, preferably, before the feelings of stress start), give one of these a try. They’ll refocus your thoughts so your mind and body can relax enough to sleep.

Close your eyes, focus on your breathing, and sweet dreams.

1. Count Your Exhales

• Breathe slowly in and out through your nose.
• Count each exhale.
• When you get up to five, start counting back down to one.
• Continue this counting pattern. If you get lost, start back at one.
• Keep going until you doze off.

2. Box Breathing

• Breathe out to the count of four.
• Keep your lungs empty for a count of four.
• Inhale for a count of four.
• Hold your breath for a count of four.
• Repeat until your mind feels calmer, or until you fall asleep.

3. Sleep Mantra

• On each inhale, think the words: I am calm and still.
• On each exhale, think the words: I let go of what I don’t need.
• You can also choose your own words for these sections before you start. Repeat until you’re feeling sleepy.

And if you need a little extra help relaxing, try one of the meditations available on our Spotify.

Want more tips to snooze? Check out our other articles about sleep:

• Sleep Gadgets You Might Want To Try
• Melatonin And Sleep: Safe To Use Every Day?