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One instruction, given to yourself as you get into bed tonight, and it isn't go to sleep. It's this: I'm going to lie here and rest, and I don't have to sleep.
Then do exactly that. Lie still, eyes closed, warm and dark, mind wherever it wants to go. Nothing timed, nothing managed. When the thought arrives, the am I asleep yet, answer it the same way each time. Doesn't matter. I'm resting.
For the harder nights there's one more piece: if lying there turns into real frustration, get up, keep the lights low, and do something dull until you feel heavy again. This is not a trick that puts you out on command, and weeks of sleepless nights belong with a doctor. But a night spent resting is a different night from a night spent failing.
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