Create an oasis
“One of the most important things to think about is the bedroom setting. It should be calm – no phones or TV,” says Hogan. Keep your surroundings as tidy, cool and quiet as possible – it will help you rethink the act of going to bed and ensure you have nothing to worry about. Tidy space, tidy mind.
Empty your mind
“It’s important to write your thoughts down somewhere before you go to bed. Anything that you’re preoccupied with or you’re worried about for the next day, write it down.” That way, you leave your thoughts on paper, rather than them bouncing around your brain, keeping you awake.
Wait until you’re tired
“Spend the time before you sleep away from bed. If you want to read, do it in another room; if you want to watch TV, do it in another room. Whatever you do, make sure it’s not too adrenaline-boosting. Anything relaxing is okay.” You should only move into the bedroom when tiredness hits.
“For those that have difficulty falling asleep, a focus can really help. Breathing exercises are really helpful; I recommend a gentle in-and-out, paying attention to each breath and remembering it is an anchor wherever you are.” She recommends trying to stay with each breath for its full duration, as if you were riding the waves of your own inhales and exhales. Whenever your mind wanders, bring it back and notice what it was that took you away.
During the night
“Those who toss and turn at 3am should get out of bed and do something soothing. That could be having a chamomile tea or trying a breathing technique; whatever it is, do it until you get tired again, then return to bed.”