Unwinding after a long, busy day isn’t easy, and curling up in bed with a smartphone or laptop won’t help. Start by shutting off all your blue-lit devices—minus the one playing this video, of course (no need to watch, just listen). Once you’ve literally disconnected, your mental activity will naturally begin to slow. Lie down under the covers, stretch your legs, and rest your palms on your stomach or by your head. Take three deep breaths. If your mind is wandering, it’s no big deal. Just take notice and return your thoughts to your breath, letting the inhale and exhale guide you into a calm, deeply relaxed state.

Related: A 90-Second Solution to Sleep Better Tonight