There’s a lot you can do to regain control over your sleep, such as preparing for sleep. Setting the stage for a good night’s sleep can help you get your mind and body into “sleep mode.”

• Relax your body. To reduce muscular tension, try techniques such as meditation, progressive relaxation, or even taking a warm bath.
• Unwind mentally. About a half hour before going to bed, enjoy a low-key activity such as reading or listening to music.
• Once in bed, try to stop worrying. Avoid solving your problems from your bed. Before going to bed, make a list of problems and “next steps” for the following day.
• Try a high-carb snack. A light snack that is high in carbohydrates, such as a plain bagel, might help you relax.
• Avoid heavy, spicy, or high-sugar foods.