To have a good night’s sleep, follow a few simple steps. First practice a relaxing routine before bed.
Before beginning her soothing routine, she checks her email one last time so it doesn’t weigh on her mind. She clicks the link to contact her legislators to encourage them to vote yes/no on that bill that makes her blood boil, types a few extra lines to get that off her chest and hits send.
She glances at the clock and sees that bedtime is approaching. A little reading should settle her thoughts before sleep. She likes paper-and-cover books, plus staring at blue screens is linked to insomnia. Unfortunately, the first chapter opens with a sudden blizzard, a snowmobile accident, and an ominous figure barely visible through the blowing snow.
A glance at the clock shows that bedtime has passed, she’s four chapters in, and wide awake. Maybe she’ll read a little more before trying to sleep.
As she stifles a yawn, she puts the book down after chapter seven.
She completes her nighttime routine with personal hygiene, including essential brushing and flossing, because nighttime brushing is the most important time of day.
You’ll need a dark, cool, quiet room with a comfortable bed. If you live with a snorer, consider a fan for white noise, or in extreme cases, earplugs.
Easing into bed, trying not to wake her husband who is already snoring, she puts in her earplugs.
She settles gratefully under the covers, still wondering who the main character’s attacker might have been. Wriggling a little, she tries to shift her thoughts. Her mind goes back to the emails she sent, which takes her to the other ridiculous things she’s seen in the news lately, which reminds her of the storms, flooding, fires and recent crimes and…
Manage your worries and stress.
She rolls over and sternly tells herself to move on something else. She thinks about work the next day and then about the recent decisions that she disagrees with and her frustrations with not being listened to and that her toothpaste is making her thirsty and maybe a drink of water will help her settle down.
When she settles back on her pillow, she considers reading a little more, but makes herself stay in bed. She simultaneously realizes that she is getting drowsy and that her back itches right between her shoulder blades. She reaches back to scratch it, wakes up completely, and checks the clock. Two hours closer to morning.
When her mind returns to work, she must distract herself. After all, worrying never solves anything. She decides to count blessings like sheep. After family, friends and health, she thinks of the privilege of owning her own home, then wonders when the roofer will finally come to replace the roof and whether she should call them again in the morning.
She rolls over again and tries to find the most boring thing that could occupy her mind.
Halfway through the multiplication tables, she finally passes out.
Set a schedule of regular waking and sleeping.
She wakes at six thirty without an alarm, because it’s important to wake at the same time each day when she wants a good night’s sleep. Her husband is still snoring when she takes out her ear plugs.