Try not to leave any of your worries completely unresolved so you’re not thinking about them in bed at night. If you worry about things that are out of your control, write those down too and tell yourself you’re discarding them. Do not write in your journal right before bedtime. You want to give your mind a bit of time to relax and forget about the worries that you have written down. [3] X Research source Try keeping track of your daily habits, like the foods you ate and how much exercise you got, to track what affects your sleep. [4] X Research source
Try to avoid stimulating exercises right you go to bed. It is best to give your body a few hours to wind down between your workout and your bedtime.
Try repeating something like: “I am having an obsessive thought about _____. There is no need for me to worry about _____, so I will think about _____ instead. It may also help to take a moment to analyze your worries and think about all of the reasons why they are not productive things to worry about. You can try incorporating something like “It is not worth my time to worry about _____ because _____” into your mantra. [8] X Research source If you encounter a legitimate worry that genuinely requires action, focus your energy on brainstorming possible solutions to the problem. Once you have come up with a solution, tell yourself, “I no longer need to worry about _____ because I have made a plan for dealing with it. “[9] X Research source
While it’s important to acknowledge your emotions, it’s also important not to allow yourself to dwell on negative feelings, as this can lead to more anxiety. Once you’ve acknowledged how you’re feeling, try to do something to lift your emotions. If you’re in bed, try thinking about something that makes you happy to improve your mood. [12] X Research source
Your routine should be relaxing. Choose something that will 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. 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. [18] X Research source
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.
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.
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. Try to think of as many items that fit into a certain category as possible, like all of the animals that start with the letter A. [24] X Research source
Remember to keep the lights as dim as possible and to avoid dwelling on the negative consequences of not getting enough sleep.
Try using soothing aromatic bath oils such as lavender. Wear comfortable pajamas that are made of a material that will wick moisture away from your body, like cotton. [27] X Research source
You should also make sure your mattress, bedding, and pillow are comfortable. Make your bed with a set of new or freshly washed plain matching bed sheets.
It’s best not to perform these activities in your bedroom at all, but if you must, sit in a chair or on a sofa instead of on the bed. Remove all non-sleep-related items from the immediate vicinity of the bed.
