These are some of the rules Dr. Stephanie Moore, who teaches at Harvard Medical School, tells her students and patients.
Number one: Be guided by your best thinking, not your worst fears. Remind yourself to think positive.
Number two: Unplug after dinner. No social media. Watch a funny movie or play a game instead. Do not search for the latest Corona news - it'll change by the time you wake up anyway.
Number three: Check in on your loved ones; it makes everyone feel more secure, but don't focus the conversation on Covid.
Number four: Avoid taking more than a catnap during the day, so you're more tired at night.
Number five: Increase your exercise, but avoid any exercise three hours before bedtime.
Number six: No caffeine after 4 PM.
Number seven: Silence your phone when you go to bed.
Number eight: sleep in a dark room - no TV, and turn your clock so you can't see the time if you wake up in the middle of the night.
Number nine: If you need extra help, Dr. Moore recommends Sleepytime Tea. She says 3mg of melatonin is okay too, or 25mg of over-the-counter Benadryl. But she says it's always good to run any supplement by your doctor.
And number ten: Go back to number one - be guided by your best thinking, not your worst fears.
Now Dr. Moore says alcohol is actually a double-edge sword. While a glass of wine could help you fall asleep; alcohol prevents you from falling into a deep sleep, so you're more likely to wake up in the middle of the night.
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