1: I have the same problem currently, we’re renovating my bro’s room. I’d like some help on this area as well. Try with WILD or MILD, or perhaps use an mp3 with some binaural beats.
2: Pay attention to your breathing, in, and out, in, and out. And while breathing in, tense the muscles in your face and relax as you breath out. Again, breath in and tense the muscles in your neck and relax as you breath out. Do this all the way down to your feet.