Learn
Learn
Many nights are lost to the to-do list. A simple trick is to write the list down earlier in the evening, so your mind does not have to hold it. Spend ten minutes on a page: tasks, worries, things to say to someone. Next to each item, write one tiny first step, or just 'not tonight'. Many people find this lowers night-time mental chatter. If a thought still pops up in bed, you can tell yourself, 'It is on the list, I will see it in the morning.' Do this away from the bed, ideally an hour or two before you sleep. The page is private and does not need to be neat.
Practice
Empty tomorrow onto the page and give each item a tiny first step.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
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Ready when you are. You can finish the practice later and come back.
This program does not cover medication or sleep disorders. If poor sleep goes on for more than a few weeks, you snore loudly and stop breathing, or it affects your work and mood, please see a doctor. If you ever feel unsafe, call Tele MANAS on 14416 or 112.