Sleep is like a butterfly that moves farther away the more you try to पकड़ it.
I just need to become a quiet garden where the butterfly can gently land.
All I have to do is create the conditions for sleep and wait calmly.
Avoid blue light from TV and smartphones starting 1 hour before bedtime.
Do not trick your brain into thinking “it is still daytime.”
Alcohol reduces sleep quality, and caffeine stimulates the brain.
Keep the lighting as dim as possible to support melatonin production.
Release tension from your body step by step, from your toes to your head (body scan).
Take a warm shower or foot bath 1–2 hours before sleep.
Get 10–30 minutes of morning sunlight.
If you cannot fall asleep for more than 20 minutes, get out of bed.
Trying too hard to fall asleep and feeling pressured is a major cause of insomnia.
(Your body may learn to associate the bed with worry and alertness.)
Stretching, light walking, reading, or meditation can help.
When you feel sleepy, go back to bed.
Meditation method
Regret about the past and anxiety about the future are illusions without substance.
Focus only on your breathing and sensations in the present moment.
When thoughts arise, do not suppress them—let them pass.
Observe your mind objectively, like watching a flowing river.
It is good to keep a consistent wake-up time.
Avoid naps, or limit them to 20–30 minutes.
Lie down only when you feel sleepy, not just tired.
