Tip of the week
How to get back to sleep at night
Don’t check the time. And if you do, ignore it. Stress will keep you up, and any attention given to how much time you have left for sleep can add stress in a real way: the release of fight-or-flight hormones.
Hands off the phone. You don’t need to see emails at 3 a.m.—or anything else, really, that requires looking at a phone screen. The blue light it emits can keep you up, especially when the screen is close to your eyes.
Don’t fear getting up. If you’re still awake after 20 minutes, a break from bed can help. Try light reading, or stretching, or doing a puzzle: anything that gets your mind off thinking about not sleeping.
Find your beach. Deep circular breathing helps. And so can imagining yourself back to a place or activity you find relaxing—a vacation spot, maybe. Imagine the sights, smells, and sounds, and they should lead you back to dreamland.