Sleep
Five pages for the night you are having trouble with. Each one has a tool you can follow in bed. It says which parts have trials behind them and which are only advice. It also says when poor sleep is a reason to see a doctor.
- How to fall asleep fasta 4-step plan with a timer · about 10 minutes
- The military sleep methodrelax face to legs, then one calm picture · 2 or 4 minutes
- Breathing exercises for sleep4-6, 4-7-8 and body scan breathing with a dim night timer · 5 to 10 minutes
- How to fix your sleep schedulea day-by-day planner · 15 or 30 minutes a day
- Can't sleep? What to do nowpick your situation, get the next steps · the 20-minute rule
Where to start
If you are in bed and awake right now, open can't sleep and pick the situation that fits: still awake after 20 minutes, woke at 3 a.m., or a mind that won't stop. To plan the next bedtime, use the fall asleep fast plan. Short on patience? The military method takes 2 minutes. If you would rather just breathe, breathing exercises for sleep has a dim night timer. If you fall asleep later and later, the sleep schedule planner moves your wake-up time back step by step, and the sleep hygiene checklist tracks the daytime habits for a week. 4-7-8 breathing and the body scan also fit bedtime.