Insomnia

1. Stick to a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends.

2. Avoid caffeine, nicotine and alcohol close to bedtime.

3. Exercise regularly, but not too close to bedtime.

4. Avoid screens (TV, computer, phone, tablet) at least one hour before bed.

5. Try relaxation techniques such as meditation, yoga, or deep breathing before bed.

6. Make your bedroom dark, quiet, and comfortable.

7. Avoid big meals and beverages close to bedtime.

8. If you can’t sleep, get out of bed and do something relaxing until you feel tired.

1. Practice mindfulness: Focus on the present moment and accept intrusive thoughts without judgment. Allow them to come and go without reacting.

2. Get enough sleep: Make sure that you are getting enough sleep each night. This will help you to feel more rested and better able to manage intrusive thoughts.

3. Exercise: Exercise can help to reduce stress and anxiety, which can help to reduce intrusive thoughts.

4. Talk to someone: Talking to a trusted friend, family member, or mental health professional can help to reduce the impact of intrusive thoughts.

5. Distract yourself: When intrusive thoughts come up, try to focus on something else or engage in an activity that you enjoy.

6. Take breaks: When you are feeling overwhelmed, take a break from whatever you are doing and take a few moments to relax.

7. Develop a bedtime routine: Creating a calming bedtime routine can help to reduce stress and make it easier to fall asleep. This may include taking a warm shower, reading a book, or listening to calming music.