Although it is not meant to send you to sleep, one of the benefits of meditation is that you can use meditation techniques to put yourself to sleep. Try this as you are lying in bed in the dark, waiting for sleep to come, as this is one of the more tangible physical benefits of meditation:

1. Lie comfortably, with arms at your sides and legs uncrossed. Breathe normally.

2. Say to yourself, ‘toes go to sleep’ and consciously relax your toes. Then say, ‘feet go to sleep’ and do the same. Work your way up through your body. Depending on your knowledge of anatomy, you can be more or less specific.

3. If you find a spot that seems to be holding tension, mentally breath into that place and repeat ‘(arms/legs) go to sleep, (arms/legs) relax.’

4. You may well be asleep before you reach your head. You should find yourself gradually sinking into the bed, as if you’re being pressed down by a gentle blanket.