I read this in Readers Digest when I was in High school. The relaxation/limp part of this actually help me relieve muscle pain.
You start with your right leg and tense up the muscles in it. Hold the tenseness tight then let those muscles relax completely until they are limp. Work your way around your body tightening and loosening muscle groups. At the end, tighten and tense up your entire body and let it go limp completely. It should help you relax enough to fall asleep. You aren’t moving a whole lot either so you shouldn’t disturb anyone else sleeping in your bed or room.
" I object to violence because when it appears to do good, the good is only temporary; the evil it does is permanent." Mahatma Gandhi
"This is the ultimate weakness of violence: It multiplies evil and violence in the universe. It doesn't solve any problems." Martin Luther King, Jr.