TIPS FOR SLEEP!
IMPORTANACE OF SLEEP:
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
“Power down your body” through deep breathing/ structured breathing exercises or progressive relaxation techniques
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.