Nothing ramps up stress-hormone cortisol like a barrage of emails, alerts, and text messages -- or scrolling through other people’s social media “highlight reels” first thing in the a.m.
Moderate screen time throughout your day by turning off unnecessary notifications on your phone and carving out space to totally disconnect from your device.
Clock a time out (20 to 30 minutes) during the day to jot down what’s causing you anxiety.
Allow yourself to feel your emotions without trying to change them in any way. Then toss the document into the dustbin -- that’ll reinforce the feeling that you’ve flushed those thoughts out of your system.
A form of muscular relaxation:
It will help you notice the difference between when you’re tense versus relaxed,
Think about what you want to include in your night routine, and then write it down. Make it as clear and simple as possible, so you’ll have the best chance of following it.
Once you’ve followed your night routine long enough, you’ll no longer need to refer to your plan – as it will have become a habit.
During WWII, the U.S. military realized that if fighter pilots didn't get sleep, their poor decisions had dire consequences. Their mishaps included errors that resulted in their being shot down--or shooting down guys on their own side.
Helping combat pilots get good rest fast became a priority. So the military brought in naval ensign Bud Winter to develop and test a scientifically designed method of "teaching" sleep. After just six weeks of practice, 96 percent of pilots could fall asleep within 120 seconds.