I sleep peacefully.
I put aside disturbing thoughts. I picture snowy mountains and flowery fields. If I still feel troubled, I write down my concerns and tell myself to forget them until morning.
I relax my body. I take deep breaths. I scan myself from head to toe to find any tense spots. I gently stretch and loosen my muscles.
I keep my bedroom dark and quiet. I pull the curtains and close the shutters. I use a fan or pink noise machine to block out background noise.
I avoid heavy snacks in the evening. I stop eating after dinner or enjoy a little fruit and cottage cheese.
I practice soothing bedtime rituals. I drink chamomile tea or warm milk. I soak in a bubble bath. I knit scarves or listen to instrumental music.
I talk with my partner about how we can help each other to sleep well. We buy reading lights or a mattress with individual controls. We go to another room to watch TV. We consider separate bedrooms.
I go to bed early. I stick to a regular schedule, even on weekends and holidays.
If I wake up during the night, I fall back asleep quickly. I remain calm. I count sheep. If I feel restless, I get out of bed until I am drowsy again.
Today, I wake up refreshed and alert. I am eager to start my day. My sleep restores my energy and keeps me mentally and physically fit.
- How does job stress affect my sleep?
- How do my sleeping habits change as I grow older?
- What is one thing I can do to help myself fall asleep faster?