Create the conditions that make sleep more likely

Whether you're a baby or an adult, falling asleep is made easier when you are exceedingly comfortable. Just like you can't force yourself to have good mental health, you can't force yourself to fall asleep. You can create the conditions that make good mental health more likely and you can also create conditions that make sleep more likely. 

Conditions that make sleep more likely include:

• Go to bed around the same time every night and get out of bed around the same time every morning. 

• If you've been trying to sleep for 20 minutes or more, get out of bed, sit in an uncomfortable chair and stare at the wall until you feel sleepy. Repeat until you fall asleep.

• Make the space you sleep in comfortable, including darkness and blankets that fit the temperature you enjoy. 

• Only use your bed for sleeping. 

• Develop a bedtime ritual. 

• Avoid caffeine and alcohol.

• If you must nap, nap before 3pm and sleep less than 1 hour (preferably 15-20 minutes). 

Falling asleep requires the same surrender as relating well to anxiety.

Let your thoughts be there without engaging while feeling the sensations in your body. 

Sleep is more challenging when you feel a lot of pressure about it. If you can, try to remember that there have been days in your past that felt too difficult to get through, and you've gotten through them. You've been very tired before. You've let people down before. Whatever you are afraid of -- whether it's not being able to live up to your commitments or being very tired during those commitments -- try your best to commit to the smallest next step and then get through the next day. It won't feel like you're always just getting through the next day if you get yourself some experiential confidence that you can make it through your day.