Sleep Tips
Build Up Your Need For Sleep
Ö Avoid Naps – if you must nap, limit it to 10-25 minutes and only after you have been awake for at least 8 hours.
Ö Don’t Over Sleep – too much time in bed can make it harder to sleep the next night.
Ö Exercise – go for an exercise that makes you sweat. Do it for at least 30-40 minutes and at least 3 hours before bedtime. Exercise can increase the amount of deep sleep.
Ö Heat Up Before Bed – try a hot bath or hot drink (no caffeine) within 2 hours before bedtime.
Time and Light
Ö Get out of bed the same time every day.
Ö Get early morning sunshine or very bright light within 30 minutes after getting out of bed.
Ö Make sure to expose yourself to enough bright light during the day.
Ö Keep It Dark at Night and avoid bright light if you have to get up at night.
Tobacco, Sugar, Caffeine, Alcohol
Ö Don’t smoke at all, or at least don't smoke after 7:00 pm.
Ö Avoid food and drinks high in sugar (including honey and syrup).
Ö Avoid caffeine completely for 1 month, if possible, otherwise limit caffeine to 3 doses before 10:00 am.
Ö Keep alcohol use light – alcohol breaks up the second half of your sleep cycle.
Avoid Arousing Stuff
Ö Keep your clock turned away from bed.
Ö Avoid strenuous exercise 3 hours before bedtime.
Ö Keep food and drink very light for 3 hours before bed.
Ö Keep your bedroom dark, quiet and just the right temperature.
Ö Eyeshades and earplugs are OK to use.
Ö Try using 'white noise'.
Ö Get a bed and pillow that is just right for you.
Ö Bed is for sleep or sex only – No working in bed!
Ö Create a bedtime ritual.
Ö Learn some relaxation techniques.
Ö Make to do lists, then set the list aside for morning.
Ö Let worry go.
Ö Forgive yourself and others.
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