.

1) Start calming your mind and body in the afternoon

Tiring yourself through exercise will help but try to do it in the first half of the day. Four to six hours before bed, limit your intake of alcohol, caffeine and nicotine and two hours before bed, avoid using your electronic devices.

2) Be consistent around bedtime

Avoid napping during the day, develop a bedtime routine and try to go to bed and wake up at the same time each day (even on weekends) and keep your bed for sleeping only; don’t read, watch TV or use your phone in bed.

3) Get out of bed if you can’t sleep

If you haven’t been able to sleep after 20 minutes, get up and do something boring in dim light until you’re tired and then try again. And repeat as often as needed. Write down any thoughts you’re stuck on in a notepad to get them out of your head.

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