Increase your sleepiness during your sleep period
(1) Maintain an appropriate sleep opportunity with a regular bedtime and rise time.
(2) Limit light exposure in the evening and at night.
(3) Avoid or limit napping.
(4) Engage in physical activity during the day.
Relax your body and your mind before bed
(1) Maintain a wind-down period before bedtime.
(2) Use relaxation techniques before bed.
Remain relaxed during nighttime awakenings
Avoid engaging in activities that increase arousal and engage in practices that promote remaining relaxed.
(1) Avoid the following:
Checking the clock
Ruminating, worrying, and stressing out about being awake
Exerting any effort trying to get back to sleep
(2) Engage in practices that promote remaining relaxed
Employ a mindfulness and acceptance-based approach to thoughts and emotions
Use relaxing imagery
R
A