Tips on getting to sleep
- Wind down prior to bedtime
- Do not smoke (nicotine is a stimulant) or consume caffeine
- Try warm milk or a light snack before bed (if this doesn’t interfere with another treatment you are using)
- Exercise daily, but not right before bedtime
- Take a warm bath, but not right before bedtime
- Keep a regular bedtime and rising time
- Get in the habit of going to bed when you are sleepy and sleeping where you sleep best
- Reserve your bed for sleeping only
- Don’t have any clocks visible to you
- Reduce the amount of time you allow yourself to sleep until you fall asleep easily (your health care provider can help with this form of “sleep restriction therapy”
- Schedule worry time during the day and put worries out of your head when it is time to sleep; you can write them down on 3×5 cards, and then let go of them
- Get up if you have not fallen asleep in 15 minutes and practice a relaxing activity (e.g. handwork, reading a boring book) until you feel sleepy
Tags: · habits, sleep, tips
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