Routine, regularity and tranquility before going to bed

Install a bedtime ritual. Before going to bed, you can read (something light), knit, listen to soft music, meditate, do a visualization, drink a herbal tea, write your diary, take a bath, do a mindfulness exercice, etc. It is important that, as much as possible, you have the same routine every night. Treat yourself to an anti-stress buffering period of about 30 minutes.

Try to get up at about the same time each morning, even on days off. This helps regulate the biological clock and facilitates falling asleep in the evening. Do not hesitate to expose yourself to the light in the morning.

Slow down the pace before going to bed:
- Try to fix your problems or temporarily set them aside before going to bed. This is not the time to worry. Anxiety is one of the biggest causes of insomnia.
- Avoid too stimulating activities 30-60min before going to bed.
- This is not the time to pay bill, surf the internet, play an intense video game, heavy discussions, or do intellectual work

Wait to feel tired before to go to bed. If you are not tired, do a relaxing activity while waiting for you to sleep.

If you happen to still not be asleep after about 30 minutes, do not be afraid: stress and anxiety are the enemies of sleep. Leave the bed instead and enjoy a restful activity in a subdued light: reading, knitting, listening to soft music, and so on. Go back to bed when you're tired.

If you wake up at night, avoid constantly watching the clock on the alarm clock. You can even turn it over before going to bed. Watching the clock may once again cause stress to grow. However, if you feel awake for more than 30 minutes, get up and do the routine described above.