If we feel tired, tense and are worrying about not sleeping, it can then make it even harder for us to sleep well. 

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Progressive muscle relaxation

 Sit back or lie down in a comfortable position. Shut your eyes if it is comfortable. 
Begin by taking a deep breath and notice the feeling of air filling your lungs.
Hold your breath for a few seconds. 
 
1, 2, 3
 
Release the breath slowly and let the tension leave your body.
Take in another deep breath and hold it. 
 
1, 2, 3
 
Again, slowly release the air. 
Even slower now, take another breath. Fill your lungs and hold the air.
 
1, 2, 3
 
Slowly release your breath and imagine the feeling of tension leaving your body. 
Pay attention to the feeling of relaxation, and how different it is from tension.
Stretch your muscles and open your eyes when you are ready. 

Resetting your body clock

If you're a night owl and you fall asleep in the early hours of the morning then wake up later in the morning, you can take these steps for 3 weeks to reset your body clock: 

  • Wake up 2-3 hours earlier than usual and get plenty of outdoor light in the morning 

  • Eat breakfast as soon as possible 

  • Have lunch at the same time every day, and eat nothing after 7pm 

  • Ban caffeine after 3pm 

  • No naps after 4pm 

  • Go to bed 2-3 hours earlier than usual and limit light in the evening 

  • Maintain the same sleep and wake times every day 

"Sleep is the best meditation."

Dalai Lama

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