Idea 1) Take a warm drink like milk or milo (without sugar) drink it slowly..since you can't sleep dont rush it anymore..it just stress you into trying too hard to sleep. Sip it down while sitting up in bed. Read something at the same time. Don't read till fall asleep..it would not happen. Just read something for about 10-15mins. Once you finish the drink, switch off the light and lie flat on your back and close your eyes and breathe slow and deeply.
Idea 2) Take a warm shower to relax yourself. Then go lie in bed, close your eyes, clear your mind, take deep slow breath. Forget about work or worries..tell yourself you can deal with it tomorrow. Keep taking slow deep breath.
Idea 3) I have done this with good results previously. Lying flat on my bed, I would flex my arm muscle and make a tight fist. Then slowly relax them. Then I flex my leg and feet and slowly relax them. I would alternative the tightening of the arms/fists and legs/feets. As I relax the tension it also seem to calm me down and make my body more limp as I relax the muscle. I usually drift off to sleep after that.
Idea 4) Disturb your wife for half an hour or so... :bsmilie:
do 5bx repetitions lah. when ur body tired u will sleep.
or pseudo-meditation, thus named 'cos u will feel so relaxed u can fall asleep.
Make yourself comfortable, relax your body, close your eyes.
mentally count '1' and *breathe in*
mentally count '2' and *breathe out*
mentally count '9' and *breathe in*
mentally count '10' and *breathe out*
(repeat) if u lose count, just start from '1'
There will come a point you want to fall asleep, not supposed to lah for meditation but this fake one, so go ahead. Hope it helps, I almost wanted to fall asleep when I tried it, but I was in class. ;(