you can regulate your sleep schedule with some essential elements.
1. set a specific time when you go to bed.
2. get off the computer 1-2 hours before bedtime.
3. stare at the dark. it will tire you out.
4. if you can't relax or stop thinking, do breathing exercises or muscle exercises. (not literal workouts, just things like 'hold your finger up for a few seconds, put them back down for a few seconds' type of exercise.)
5. your environment has to be as dark as possible. if it's always bright, get a sleeping mask.
6. your environment also has to be cool. at a comforting temperature for your body to rest in.
7. do not think.
8. if you have anxious thoughts, battle them with positive and optimistic thoughts. |