1. RITUALIZE THE RHYTHMS OF ACTIVITY AND REST

• Create an energizing ritual with morning light exposure and exercise.
• Learn to rest during the day with meditation and breathing practices.
• Maintain a regular sleep-wake schedule, even on weekends.
• Develop a soothing evening ritual as a bridge to sleep.

2. USE DUSK AND DARKNESS AS SLEEP MEDICINE

• Simulate dusk: dim your lights for a couple of hours before bed.
• Always use blue light reduction technology to watch TV or use computers.
• Slow down with warm bath, journaling, rest practices, yoga, and intimacy.
• Consider melatonin replacement therapy as needed and sleep in total darkness.

3. QUIET YOUR BODY NOISE

• Avoid “counterfeit energies”— caffeine, sugary foods, and adrenalin.
• Carefully check for possible sleep side effects of all medications used.
• Check your alcohol intake — drinking less, earlier, and with food is best.

4. CREATE A SLEEP SANCTUARY

• Keep your bedroom cool (68 degrees or less), dark and quiet during sleep. May be helpful.
• Gradually move toward a more “green” — organic and natural — bedroom.
• Get electric clocks and other such devices away from your head and bed.
• Do all you can to feel psychologically safe in your bedroom.

5. LEARN TO SURRENDER TO SLEEP

• Avoid the chemical knockout of sleeping pills and alcohol.
• You cannot literally “go to sleep”— practice “letting go of waking.”
• Approach getting to sleep as a personal spiritual practice — an act of faith.
• Consider using natural sleep aids such as lavender and valerian, if needed.

6. DON’T BATTLE NIGHTTIME WAKEFULNESS

• Go to bed only when you feel sleepy.
• Never watch the clock from bed — it pulls us back into the waking world.
• If you can’t sleep, get up, sit in a comfortable spot until you’re sleepy again.
• Use nighttime wakefulness as an opportunity to meditate or pray.

7. ARISE MINDFULLY WITH INTENTION IN THE MORNING

• Obtain at least 20 minutes of daily exposure to morning light shortly after arising.
• Awaken slowly and explore your grogginess in the morning.
• Let the memories of your dreams come and note them.
• Set conscious intentions to guide your waking day.

This content was adapted from the work of Rubin Naiman, PhD