1. Establish regular sleep and wake patterns. Try to get up and go to bed around the same time each night. This helps set your internal clock.
2. Do something relaxing before going to bed. Turn down the lights, read a good book, take a bath, watch a funny movie, etc. Avoid stimulating activities and substances, such as exercise and homework right before bed.
3. Don’t worry or work in bed. If you don’t fall asleep within 20 minutes, get out of bed and find a quiet, relaxing activity to do in a dimly lit room. The more time you spend in bed, the more likely your sleep will be disruptive.
4. Take a break. Whether you stay home or work out of the home, down time for both mind and body can improve your ability to relax and let go at bedtime.
5. Get some exercise. Whether you prefer yoga, walking, swimming, dancing, running, or aerobics, it doesn't matter. Your body will be tired and invite the still and heavy feeling that comes with sleep. Remember exercising to close to your regular bedtime can be too energizing, so find the best time for you to move your body.
"Burnout comes from trying to give what I do not possess." (Parker Palmer)
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