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stick with routines. create a routine that will be the best for your body. then stick to it so that you follow a consistent bedtime and wake up time. this helps your brain stay on a good sleep-wake rhythm.
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get out of bed. it is also important to make sure you are not spending the day in bed. when you do that – watch movies, eat, read, talk — it confuses your brain and makes it difficult to get sleepy and fall asleep at night. your brain starts associating your bed with having fun and stimulating activities, rather than falling and staying asleep.
move your body . daily physical activity is also important, not only for overall health but it will make it easier for you to fall asleep quickly at night.
worry during the day . if you are a worrier, try to set time during the day in which you think about all that you have to worry about, then try to develop a plan to address your concerns. then, at night, you will be less likely to repeat this pattern as you try to fall asleep.
get up if you can’t sleep . finally, if you do all of these things and you cannot fall asleep, get out of bed and only go back to bed when you are drowsy. avoid watching screens during this time and consider reading a boring or under-stimulating book.
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find help. if these tips do not help, reach out for help. there are experts who can help you remotely using telemedicine, such as a certified cognitive behavioural therapist with experience treating insomnia.