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Establish a relaxing routine. Unplug and dim the lights. Don't obsess over sleep. Distract yourself. Get up if you can't sleep.
It is important to get your body accustomed to a regular sleep schedule, particularly if you tend to have a hard time falling asleep. Try going to sleep and waking up at the same time every day. Following a regular routine for at least 30 minutes before your bedtime will help your mind and body prepare for sleep. Your routine should be relaxing. Try to choose something that will help you keep your mind off of the worries of your day, but will not overstimulate you. Reading, playing a game, stretching, or working on a craft project are all great options. Find one that is enjoyable for you. If you need some extra help getting rid of your worries, give yourself some time right before bed to indulge in an activity that you find truly relaxing. You can try meditating, taking a hot bath, practicing progressive muscle relaxation, or doing deep breathing exercises. Everyone is different, so try some different activities to find one that helps you reduce your overall anxiety. Exposure to bright lights late in the day can disrupt your natural circadian rhythm. Try to avoid watching television or using your computer for at least 30 minutes before you go to bed. It's also best to begin dimming the lights in your house several hours before you go to bed so that your body realizes it is nighttime. If possible, rid your room of sleep-disrupting lights from electronics like clocks and televisions. If you wake up in the middle of the night, avoid turning all of the lights on, as this may make your body think it is time to be active. To enhance your body's natural circadian rhythm, try to expose yourself to as much natural light as possible during the day. While it is important to get adequate sleep, it is also important to recognize that one poor night of sleep will not cause you any harm. If you can't sleep, try reminding yourself that you will still be fine the next day instead of dwelling on the consequences of sleep deprivation. Watching the clock will only worsen your anxiety, so avoid doing so at all costs. While the occasional poor night of sleep will not harm your health, chronic sleeplessness might, so seek medical help if you have chronic insomnia. Sometimes your brain just needs to focus on something relaxing in order to fall asleep. If you find your mind dwelling on your worries, redirect your thinking by practicing one of the following exercises: Think about a happy memory or a favorite story and silently rehearse the story to yourself in as much detail as possible. You can also focus on an everyday object and attempt to describe it to yourself in vivid detail. Focus all of your attention on the natural rhythm of your breath and try to visualize your breath entering and exiting each part of your body. Busy your brain by trying to think of as many items that fit into a certain category as possible. For example, you could attempt to name all animals whose name starts with the letter A. If you have been lying in bed for a long time and are unable to fall asleep, it's better to get up than to lie there worrying. Try moving to a different room and engaging in a relaxing activity, such as knitting or reading, until you feel tired. Remember to keep the lights as dim as possible and to avoid dwelling on the negative consequences of not getting enough sleep.