There are plenty of tutorials on selv-"hypnotism". One technique I use when I'm not very sleepy, but need sleep is this:
I lay down on my back, with none of my body parts touching eachother. For up to ten minutes, i calibrate my position, scratching the inevitable itches, and ajusting my head/legs/arms so that I lay perfectly comfortable. Then I begin to relax every single part of my body, beginning with the feet.
To achieve relaxation, I imagine my toes being valves opening, letting warm, calm fluids to flow into my feet. If I imagine it just right, I can feel the liquid flowing (especially up my lower legs [shins]). It could take up to a quarter of an hour to relax my legs completely. Then I move on to my arms, and so on.. I always fall asleep before my arms are fully relaxed.
Remember, you must not move any bodyparts during the relaxation. You could need to restart the whole process. When I've attained full relaxation, I feel somewhat like glass - if i move, I'll break the perfection, and must start over.
Just a tip :-)
regards
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