Our expert says:
First, prepare for sleep. Finish work or any worrying or stimulating activity hours earlier. Alcohol makes you drowsy bu then tends to have you bounce back awake only a couple of hours laker, so not a good idea. Avoid all stimulating drinks by around 4 pm - coffee, tea, cola or anything with caffeine. And wind down with acceptable but rather dull and boring activity - DSTC with its endless repeats of dreadful programming, works well for me. Or a worthy but dull book. And drink a pleasing milky drink - milk helps one sleep.
If you lie down and find your mind still whirring, concentrate on a specific relaxing routine - in your mind picture one by one each major bnody area, of muscle group, briefly tense it and then relax it. Work your way from top to bottom ( or vice versa ). Better than counting sheep, especially with the price of lamb and mutton these days. If you finish this routine and are still awake, start again.
If those worrying ideas enter your mind, picture them like annoying flies buzzing in, and swat them.
Don't wait for the kids to cry, let yourself go to sleep - you will awake just as well if they cry, and you'll be in much better condition to be helpful when you do. Lying awake waiting for them to cry is a recipe for exhaustion, and not necessary.
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