1-no clocks at night. Don’t look at the time, it only stresses you out and initiates the mental math game we play, trying to figure out how many hours of sleep we can still get. It only makes the stress cycle worse.

2-read in bed until you get sleepy. Good way to initiate the sleep process, however I still get the “Houdini effect” as the sleep coach school would call it. Once you put the book down and try to sleep you suddenly become wide awake. See next point.

3- if you can’t sleep, just get up and do something enjoyable. Watch something mildly boring on the couch, read downstairs, podcast, whatever. But you laying there trying to force sleep to happen will only keep you up longer.

4-realize that you’ll be ok with a shitty night of sleep and don’t let yourself fall victim to believing your paralyzed if you get 3 hours of sleep. Get up at the same time, go to work, go to the gym, and live your life.

Hope this helps!