Can't Sleep? Do not panic. Read instructions and act.

Tips for handling stress and helping to relax.

STRESS HANDLING TIPS                                                     
Talk to someone. We tend to make problems bigger than they should by locking our worries inside. It will add an element of perpective and make them smaller.
Have worry handling plan. Go over your “problem list”. Identify the most important. Try to come up with "short term plan". Put it aside until next da and relax.
Find the positives of the day. When you’re lying in bed worrying, it helps to turn to more positive thoughts, focus on good memories and happy events.
Breathe it out. Focusing on breathing is a common but effective technique for calming the nerves. Concentrate only on breathing in and out, beginning and ending, breath to breath, moment to moment- Relax muscles. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
Blow bubbles. Imagine that you’re outside with a jar of soap bubbles. Watch yourself slowly blowing each one until the soap jar is empty.

STRUCTURING CHAOS                                      
Calm down. Accept. Don't overthink. Move forward and embrace the chaos - Rationalize. Certainty is an illusion. It’s not real and it has no real connection with how well things turn out.
Change your perspective and ask yourself if what things are going to matter a year from now
Permit your experience, knowledge and intuition to provide your next step, Rely on your wisdom and spirit. It will get you through challenges towards desired outcome.

Stop consuming the news. It causes our mind to think further and deeper about the topic that we read or hear about. It could bring  more stress than provide value.
Soak the mind with positive juices. By proactively putting only positive things  into your mind you'll feel as though the overthinking transformed slowly to optimism.
Work on a goal, a project or a specific task. Taking action, doing something, working on your craft does wonders for your soul.
Give your mind an impulse to change. Every time you start overthinking and get into a spiral try this: change your physical position -- sit up, change posture -- and do something physical.

Walking Meditation. Inhale as you take four steps, then exhale for four steps. Repeat for at least three minutes. Work up to six to eight steps per inhale and exhale.
Sitting side to side. Inhale and extend your arms straight up. Stretch to the right as you exhale. Inhale to come back to the center, then exhale to the left. Repeat for five more breaths.
Lying down. Stretch your arms above your head.push your heels away from your body. Hold for 15-20 seconds. Relax. Repeat 5 times.

Fill up the whole of your lungs with air, without forcing. Imagine you're filling up a bottle, so that your lungs fill from the bottom.
Breathe in through your nose and out through your mouth.
Breathe in slowly and regularly counting from one to five.
Then let the breath escape slowly, counting from one to five.
Keep doing this until you feel calm. Breathe without pausing or holding your breath.

Tips for a morning

Open your blinds the minute your alarm goes of. Natural light will perk you up faster.
Get some sunlinght. The benefits include more alertness,better mood, a new reset of biological clocks
Stay calm, sleepless nights happen, and it's not life-threatening
Exercise in fresh air. Take a little walk around the block.
Caffeine - yes, but in moderation. Caffeine in no way replace a bad night's sleep.
Avoid driving. Drowsy driving is dangerous, since it can lead to accidents.
Avoid all numbers, details and computer nitpicking things. You’ll just screw it up
Boost Your immunity. Stock up on immune-boosting vitamin E and selenium. Almonds and dried apricots are also a great.
Don't rely on sugar. It gives you quick energy. It doesn't last, and you'll just end up crashing later.
Breakfast: a boiled egg or light fruit salad.

Be wise tommorow

​Water, water, and more water. Stay well hydrated.
Snack on protein, such as tuna fish, to give you an energy boost.
Catch a catnap during the day, but no longer than 10 to 15 minutes.
Cool off. Warm environments tend to make people feel sleepy. Take a shower
Nurture your relationship. Couples fight more after a bad night's sleep.
Try to look better than you feel. It will get you through the day
Share your problem with friends and co-workers. It's ok to need help.
Delay big decisions: avoid making major, lasting decisions
Find some time to relax, take 5-minute breakes every 2 hous.
Don't skip meals, eat light and healthy foods.
Lunch: grilled chicken breast with salad.
Dinner: roasted fish with grilled vegetables.
Pamper Yourself: music, bath, cup of tea, candlelight, cream, scents, etc. 
Go to bed on regular time to ensure you get a full seven to nine hours of sleep.