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, do it at least 6 hours before bedtime.
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 – same time every day.
Ö Get Early Light – sunshine or very bright light within 30 minutes after getting out of bed.
Ö Keep It Dark at Night – avoid bright light if you have to get up at night.
Tobacco, Alcohol, Caffeine
Ö Don’t smoke at all, if possible.
Ö Don’t smoke after 7:00 pm.
Ö Don’t smoke at night.
Ö Avoid caffeine completely for 1 month, if possible.
Ö Limit caffeine to 3 doses or less 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 6 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 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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