Many people lie awake as the night wears on, and others cannot get to sleep early however hard they try. Citing advice from the American Heart Association, Prothom Alo says that preparing in three stages makes it easier to fall asleep on time.
The first stage begins 30 to 60 minutes before sleep. Dim the lights in the room, but keep enough light to move about safely. Stop checking work email, work messages and social media from this point, and put the phone on 'do not disturb'. If you can, lower the room temperature a little.
This is time for something relaxing: light reading, writing a diary, gentle stretching or chatting with the family. Avoid any activity or conversation that leaves you agitated.
The second stage comes just before getting into bed. Drink a little water and spend two minutes tidying the bedroom. Write down the three most important tasks for the next day, and any worry that keeps nagging at you. Breathe deeply for a minute or two, trying to make each out-breath a little longer than the last.
The third stage is the moment before sleep. Switch off the light, preferably without a night light, and do not look at your phone. Gentle rhythmic audio can help if it works for you; for some people the sound of a fan acts as 'white noise'. Concentrate on slowing your breathing.
If work is still on your mind, remind yourself that today's work is done and the rest can wait until tomorrow. Following the same three steps every night helps the body and mind learn when it is time to sleep.
Photo: Wikimedia Commons (Public domain)
Source: Prothom Alo
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