- Set a sleep time (9-10pm goal)-total of 8-9 hours. Most people underestimate-keep a log.
- Have a relaxing bedtime routine (need gradual calm of nervous system).
- One hour before, start dimming lights, turn off the Computer/Phone/TV
- Diaphragmatic breathing, relax, physiological quieting
- Journal
- Warm shower
- Warm drink (no Caffeine)
- Bedroom dark and cool ( Increase melatonin with cool temp).
- No lights in room (alarm clock, phone, night light)
- Consider motion sensor lights if needed
- No bed buddies-no kids/no pets. Put kids on the floor next to you.
- Increased warm=(decreased melatonin)
- If spouse snores, request they sleep somewhere else.
- Fluids & Water-Hydrate during the day and cut back in evenings.
- Avoid alcohol in the evenings
- Avoid caffeine in afternoon/evenings
- No naps.
- Exercise regularly (minimum of 10 minutes per day)
- Avoid late in the evening
- Don’t take your worries to bed
- Assign worry time earlier
- Jot down to do / worry list at bedside for next day
- Don’t work in bed
Leave a Reply
You must be logged in to post a comment.