TIPS FOR SLEEP!

IMPORTANACE OF SLEEP:

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TIPS:

  • Sleep only when sleepy.

  • Exercise about 20 minutes a day

  • Avoid naps, if a nap is necessary rest early in the afternoon and only for about 30 minutes

  • Stick to a routine! Have a regular bedtime and wake up at the same time every day.

  • Practice relaxation techniques before bed such as:

  • Write down repetitive thoughts about the day or things that are causing anxiety,

  • Do something stimulating, something that will wake you up, when you start to feel sleepy during the day, such as taking a walk or chores

  • Spend as much time as possible in natural daylight

  • Stretch

  • “Power down your body” through deep breathing/ structured breathing exercises or progressive relaxation techniques

    • STRUCTURED BREATHING:

      • BREATH IN FOR A COUNT OF 4

      • HOLD YOUR BREATH FOR A COUNT OF 3

      • BREATH OUT FOR A COUNT OF 7

  • Get up and move if you haven’t fallen asleep after 30 minutes. Do something relaxing, such as, coloring, meditation, stretching, etc.

  • Keep your alarm clock out of your line of sight, looking at it repeatedly increases anxiety about not sleeping.

  • Make your bedroom a “screen free zone”

  • Listen to audio books

  • Do something creative, such as drawing, coloring, or journaling

  • Take a hot bath or shower,
  • Keep your bedroom cool and dark.
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OTHER RESOURCES:

  • Sleepfoundation.org
  • Bettersleep.org