Learn
Learn
A week is a good start, but sleep is built by repeating small things. Look back at what helped: morning light, an earlier last cup of tea or coffee, a wind-down, the word game, getting up when awake, the evening list. You do not need all of them. Choose the two or three that felt easiest and keep those. Expect some bad nights, as everyone has them, and treat them kindly. Worrying about sleep is itself a sleep thief. Keep your wake time steady and let the evening do its work. If poor sleep carries on for weeks or affects your days, a doctor can look at it with you. That is a sensible step, not a failure.
Practice
Finish with a slow body scan and let your whole body be heavy.
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Reflect
Reflect
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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.