Follow this easy tutorial and you’ll be catching z’s in no time.
A good night’s sleep can do so much for our bodies, from boosting our energy levels to protecting us from disease and even keeping our weight down. So any trick we can find to help us get to dreamland quicker is more than welcome.
One of our favorite new fall-asleep-faster tricks?
A quick ‘n’ easy mindfulness practice known as body-scan meditation. In this super-simple exercise, you take the time to really focus on the sensations you’re feeling in each part of your body, one at a time, TIME reports.
Experts say it’s a good way to relax, clear your mind, and get rid of any stress or tension you might be feeling — which, ultimately, makes it easier to catch those zzzs. (Plus, meditation’s effectiveness is backed up by research: According to a small April 2015 study, the mindfulness practice is linked to improved quality of sleep and fewer feelings of fatigue.)
If you’re new to body-scan meditation and aren’t totally sure how to get started, have no fear:
The following five-minute recording serves as the perfect beginner’s guide. To fall asleep faster tonight, get in bed, press play, and follow these instructions: