If you get into bed and cannot fall asleep after 20 minutes, get up and return to another space in the house to do a relaxing activity, such as reading or listening to music. Lying in bed awake can create an unhealthy link between your sleeping environment and wakefulness. Instead, you want your bed to conjure sleepy thoughts and feelings only.
Wake up at the same time every day. Even if you have a hard time falling asleep and feel tired in the morning, try to get up at the same time (weekends included). This can help adjust your body's clock and aid in falling asleep at night.
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Tips for getting back to sleep at night
Avoid caffeine in the afternoon and evening, and alcohol close to bedtime. These can promote wakeups during the night.
Make sure your sleep environment is quiet and dark throughout the night. Use darkening shades to block streetlights and early morning light, and a fan or noise machine to block sounds.
Practice a simple breathing exercise.
If you are unable to fall back asleep for 20 minutes do not lay in bed and worry about not sleeping, get up and go to a space in the house to do a relaxing activity, like reading, with dim light.
Tips for avoiding waking up too early
Make sure your sleep environment is quiet and dark throughout the night.