1. Ride the Rhythms of Rest
- Fine-tune your circadian rhythms with exposure to morning light.
- Regularly engage in rest breaks and practices.
- Consider daily, 20-minute, midday naps.
2. Keep Your Body Sleep-Friendly
- Check your caffeine and alcohol intake.
- Avoid counterfeit energies.
- Get regular cardiovascular exercise.
3. Create a Sleep Sanctuary
- Keep your bedroom cool, dark, and quiet.
- Make sure you feel safe and secure in your bedroom.
- Get your clock away from your head and bed.
4. Use Night as Sleep Medicine
- Simulate dusk: dim your lights and use "blue-light blockers"
- Use your evening for writing, yoga, warm baths, and intimacy.
- Consider melatonin supplementation if necessary.
5. Surrender to Sleep
- Avoid the chemical knockout of sleeping pills.
- Remember that you can't literally "go to sleep".
- Practice "letting go of waking" nightly.
6. Minimize Nighttime Wakefulness
- Keep waking-world activity out of your bed.
- Go to bed only when you feel sleepy.
- If unable to sleep, get out of bed until you feel sleepy.