Below are tips on getting a good night’s sleep!
- Limit caffeine to no more than three cups, no later than 10 A.M.
- Avoid strenuous exercise within 4 hours of bedtime
- Avoid naps
- Do not smoke within 4 hours of bedtime or to get yourself to sleep.
- Do not eat or drink heavily within three hours of bedtime.
- Sleeping area should be kept quiet, dark and at a comfortable temperature.
- Address stressors that may be impacting sleep
- Adjust the lighting and temperature in the room that might enable more comfortable rest.
- Address any sounds/noises that you can control to allow for a more restful, undisturbed sleep. A white noise machine or app can sometimes help drown out background noises and/or facilitate sleep.
- Do not attempt to review the previous day’s events or prepare a plan of action for the next day while in bed.
- The “bed is for sleep and sex only!” Do not lay there awake for longer than 20 minutes if now drowsy/falling asleep. You want to break any associations with the bed that keep you from getting sleepy, so get up and read that book, journal, or watch TV in a chair or in another room.
- Avoid stimulating programming before bed (TV, action movies, or other material that keeps your brain stimulated will only keep you more alert and make it harder to wind down). Instead, listen to meditation, watch a light sitcom, or read something boring (but not in bed). Go to bed when drowsy.
- Avoid alcohol
- If trouble falling asleep, consider whether you might be experiencing symptoms of anxiety. If trouble staying asleep, consider whether you might be experiencing symptoms of depressed mood. You may benefit from consulting a mental health professional and online resources for support.
- If sleep remains interrupted or you suffer from breathing/snoring issues, consider getting a sleep study and evaluation for sleep apnea. The use of a CPAP might greatly improve the flow of oxygen to your brain, improving overall sleep patterns, quality of sleep, energy, memory and concentration, mood, and other aspects of overall health.
- Keep a sleep diary (see under Emotional Confidence tab) to track sleep patterns and progresses made!
- Listening to a meditation app as you settle down to go to sleep can be a great way to end each night. Consider free app options such as CALM, Headspace, and Insight Timer!
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