Gabs,
Here are a few tips for getting into a good sleep schedule:
•Try to get on a sleep schedule. Go to bed at a regular time each night and get up at a regular time in the morning. Try to not stay up late watching TV and try not to sleep during the day. If you get on a sleep schedule, we guarantee that you’ll begin to feel better.
•Try to make the room you sleep in as quiet as possible. Consider ear plugs or a sleep mask.
•Use your bed only for sleeping. Don’t lounge around in your bed. If you spend too much time lounging in bed, watching T.V., drinking coffee, or eating, your body will learn that your bed is NOT a place for sleeping.
•If you can’t sleep after half an hour in bed don’t stay in bed trying to sleep. Get up and do some quiet activity. For example, read a book for a half hour and then try going back to bed. If you still can’t sleep, get up and do something quiet once again.
•Try to keep your bedroom at a comfortable temperature - not too cold and not too hot.
•Try to get some exercise every day. You’ll feel better and sleep will come much quicker.
•Try not to exercise or work hard late in the evening. It could make you feel ‘wired’.
•Don’t drink anything with caffeine or alcohol for 4 hours before you go to bed.
•Try not to eat a heavy meal in the evening. Don’t eat just before you go to bed.
•If you’re not sleeping at night, avoid naps during the day.
•Use relaxation techniques. Box breathing may help you relax at bed time.
Hope this helps.
Danielle, Bilingual Support Specialist
