Make sleep sacred

Pandemic-related insomnia is at an all-time high. To give yourself a chance of getting a good night’s sleep, you need to rethink your nighttime habits, said Courtney Bancroft, a New York City clinical psychologist specializing in sleep wellness.

“Try to tap into what it’s like to put a young child to sleep . . . you wouldn’t give a child chocolate and have her talk about a mean friend at school before bed,” Bancroft said. “Yet we expect to fall asleep immediately after watching the news or reading something upsetting.”

Make time to wind down

Give yourself 20 to 45 minutes of chill-out time every night. Turn off the TV and settle down with something relaxing, such as a cup of chamomile tea. “The timing doesn’t have to be strict,” she said. “Some days you’ll need more soothing than others.”

Pick a proven sleep enhancer

Reach for magnesiumrich foods, such as nuts, or take an Epsom salt bath — magnesium works with the central nervous system to promote calming — but don’t overdo it on food and booze. “You don’t want your body to have to focus on digesting,” she said. “That won’t help you sleep soundly.” And even though alcohol is a sedative, even small amounts can actually disrupt your sleep patterns according to the Cleveland Clinic.

Dream up a mantra

Tailor a word or phrase that matches your belief system and repeat it to yourself as you’re lying in bed, as many times as you need to feel calm. “I suggest phrases like ‘I’m safe,’ ‘resting is good for my body’ and ‘sleep is healing,’ ” she said. Consider this a personal bedtime story that will, with any luck, last all year long.