- No reading or watching TV in bed.
These are waking activities.
-Don't get involved in any kind of anxiety provoking activities or thoughts.
-Do some breathing exercises or try to relax major muscle groups, starting with the toes and ending with your forehead.
-Your bed is for sleeping, if you can't sleep after 15-20 minutes, get up and do something relaxing.
-Exercise in the afternoon or early evening, but no later than 3 hours before bedtime.
-Don't over-eat, and eat 2-3 hours before bedtime.
-Listen to calming music or a self-hypnosis tape for sleep.