. However, there is a pool of tools from CBT-I that you can try out yourself to figure out which might work best for you.
You should keep your lights dim so you’re not interrupted by light exposure. “If you lie there for more than 20 minutes, you might start to get stressed about not being able to sleep,” Ana adds.“Progressive relaxation involves contracting and relaxing different muscle groups one-by-one, usually accompanied by guided meditation,” Ana explains.
You should spend about 10-15 minutes practising PMR, tensing each muscle for a few seconds and then slowly relaxing them for about 20-30 seconds. You can either start at the top or the bottom of your body.and worries on a piece of paper and try to find a solution or plan to address them,” Ana says. “This will help to make sure that bedtime isn’t the only quiet time of your day when negative thoughts will inevitably arise.
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