The 4-7-8 breathing method
Inhale through the nose for 4 seconds, hold for 7, exhale for 8. Four cycles activate the parasympathetic nervous system.
Cool your bedroom
65–68 °F is the optimal range. Core body temperature must drop slightly to initiate sleep.
Cognitive shuffling
Pick a random word and visualize an unrelated object for each letter. This breaks the cycle of intrusive thoughts.
Get out of bed if you can't sleep
After 20 minutes, leave the bedroom and do something calming in dim light. Return only when sleepy.
Skip the nightcap
Alcohol speeds onset but fragments REM sleep. Cut it 3 hours before bed.