Here are some tips:
1. Develop a routine of going to bed at the same time, i.e./ create a good habit.
2. Have a calming time before bed: within the routine practice mindful breathing for a few minutes.
3. Avoid stimulation via television, other devices with a screen (the light is stimulating) or reading thought-provoking material.
4. Check your evening diet. Avoid eating close to bedtime making time for digestion. If you are hungry before bed, try a bowl of cereal as this triggers the release of serotonin that may help sleep.
5. Avoid caffeine and alcohol that can both affect sleep.
Developing a good sleep habit can take some time. It is important to develop a routine so that the habit can be created and become entrenched. It is of course not just the moments before bed that are important, however, focusing upon this is a good start point. This alongside the regular practice of mindfulness, exercise, healthy work and social habits can make an enormous difference.
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