anxiety wake up to intrusive worries during the night fall asleep or wake up too early Creating a nightly sleep routine places cues in the brain When practiced regularly the cues remind us that time to start unwinding The key is to follow the routine consistently so you become accustomed to the cues Eventually you will need only to start your routine to feel more at ease and even sleepy Many expect to go from alert to asleep with no downshift in between a middle relaxation an example of a good nightly routine that will help you get into a relaxed sleepy state Work to develop one of your own or use this one One hour before your desired bedtime the same time each start your routine Unplug from technology Dock your phone tablet or computer away from your bedroom Take a warm bath or shower Change into sleep clothes Drink a warm decaffeinated beverage such as chamomile tea Do a relaxation meditate through deep breathing visualize relaxing imagery practice progressive muscle relaxation Lie down comfortably and read fiction or something light Turn off your lights when you feel sleepy and your eyes start closing When you sleep think I