Lie	down	comfortably	and	read	fiction	or	something	light.
•
	
Turn	off	your	lights	when	you	feel	sleepy	and	your	eyes	start	closing.
•
	
When	you	can’t	sleep,	don’t	think,	“Why	can’t	I	sleep?!”	Tell	yourself,
“It’s	okay	if	I	don’t	fall	asleep,	at	least	I’m	resting.”	If	waking	up
continues,	try	progressive	muscle	relaxation	with	the	lights	off.
•
	
Don’t	worry	about	the	time	on	the	clock.	The	goal	is	to	relax	even	if	you
can’t	sleep.
•
	
Wake	up	at	the	same	time	each	morning.
•
	
If	you	didn’t	sleep	well	the	night	before,	
don’t
	
take	a	nap	or	go	to	bed	at	an
earlier	time;	stick	with	the	same	routine.
IMPORTANT	NOTE:
	
Worry	often	appears	at	night	because	we	have	been	so	busy	during	the
day	we	haven’t	been	able	to	emotionally	connect	with	ourselves	so	all	the	things	we	haven’t
thought	about	crash	in	once	the	lights	are	out.	To	counteract	this,	set	aside	30	minutes	each	day
for	what	I	call	“total	worry	time.”	Take	out	your	notebook	and	put	all	your	worries	on	the	page:
Consider	how	you’re	feeling,	what	needs	to	get	done,	and	what	worries	you	about	the	days	or