Here is something I often teach people for relaxation.

Progressive Muscular Relaxation (PMR)
PMR moves through the major muscles of the body squeezing and releasing various groups of muscles. By using the mind body connection and the gentle breathing you enter into a conscious state of relaxation.

Begin by gently closing your eyes, breath in deep through the nose
Hold the breath for 2 sec and breath out through the mouth
As you breath out feel the word “relax” in your mind

Begin with the feet, curl your toes and point the away from you.
Breath in, hold the movement, hold the breath for 10 sec.
Breath out, release the toes and ankles.

Now flex the feet pulling the toes towards you.
Breath in, hold the movement, hold the breath for 10 sec.
Breath out, release the toes and ankles.

Now squeeze all the muscles in both legs tight.
Breath in, hold the movement, hold the breath for 10 sec.
Breath out, release the muscles.

Now squeeze the shoulder blades together behind you.
Breath in, hold the movement, hold the breath for 10 sec.
Breath out, release the shoulders.

Now make a tight fist with both hands.
Squeeze all the muscles of the arms and shoulders.
Breath in, hold the movement, hold the breath for 10 sec.
Breath out, release the fingers, release the muscles of the arms.

Relax your jaw, relax your face muscles, let your eyelids become heavy.
Begin to notice how relaxed and heavy your body has become.
Feel your body sinking into the bed.
Slow your breath right down, allow your mind to become still.

With practice you will dozing off (..zzz…zzzz) in no time.

Blessings, Gary.