Easing trouble falling asleep
Almost everyone has trouble falling asleep sometimes, and temporary difficulties usually pass on their own. If they drag on, though, they start feeding themselves as your mind links the bed with being awake. This guide explains how to break the cycle.
You will need
- A quiet, dark bedroom
- A reading light and a paper book
- A notebook for writing down thoughts
- About 30 minutes in the evening
Steps
Only go to bed when you're sleepy
Go to bed when your eyelids start to feel heavy, not just because of the time. Forcing yourself into bed early makes you lie awake longer.
Build a 30–60-minute wind-down
Empty your mind onto paper
Put the clock out of sight
Get up if sleep doesn't come
Use your bed only for sleeping
Try a relaxation exercise
Seek treatment if needed
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