Tossing and turning night after night?
Your solution actually starts during the day, says Stephanie Silberman, Ph.D., a sleep specialist and clinical psychologist in Cooper City, Florida, who suggests creating a "worry list" of things that keep you awake (like finishing a work project), including how and when you plan to tackle each task.
Then, one hour before bed, turn off electronics, dim the lights, and do something you find relaxing: fold laundry, read a book, stretch, listen to music, or complete a puzzle. Make sure the activity won't stress you out and can be done every night so that your body will begin to recognize it as a signal to wind down. Once you're in bed (which should be reserved only for sleep and sex, says Silberman), do a relaxation exercise to shift your focus and decrease anxiety; Silberman suggests counting up in threes.
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