Sleep Hygiene #2

Here are some tips on getting the sleep you need:

1. Try to go to bed and get up about the same times every day. This will help you establish a rhythm and structure to your sleep pattern.
2. The ideal setting is a cool dark room. Also, reduce the noise level. Use ear plugs or eye shades if needed.
3. You can always put a CD on with mellow relaxing music.
4. I reommend that you learn and practice deep breathing, visualization, and progressive muscle relaxation. Many bookstores sell CD's that help guide you or make your own!
5. Avoid napping during the day.
6. Use your bed only for sleeping and sex. If you can't sleep, go into another room and read, or do something else relaxing and quiet
7. Too much light can keep you awake. Keep light levels low.
8. Avoid stimulating activities, including video games, internet surfing, or social networking close to bedtime
9. Exercise regularly, but not for 6 hours before bedtime, as it is stimulating.
10.Try to eat your heavy high protein meals earlier in the day. Breakfast is best.
11. Avoid caffeine in coffee, tea, and certain soft drinks, especially in the evening. Set limits!
12 Nicotine is stimulating. Don't smoke before bed or if you wake up.
13 Alcohol and other drugs may make you "pass out" but will contribute to disrupted sleep. Your balance and sleep cycle are endangered by chemical use.
14. Try changing your sleep position, like sleeping on your side rather than your back.
15 Yoga, tai chi and other disciplines can help you relax and sleep
16 Exercise for at least 20 minutes every other day
17 Try to have your meals at about the same times every day
18 Avoid rigid, rapid weight loss, use a slow, sensible plan!
19 Get enough calcium. Calcium and vitamin supplements can help
20 A glass of milk and a turkey sandwich could help
21 Have a pre-bedtime ritual, like washing, getting into pajamas, or reading a chapter in a book
22. Writing in a journal can help. Also, use a day planner so you worry less about getting to appointments. I also write "to do" lists before bedtime
23. Don't be afraid to ask your doctor for sleep meds. Use them "as needed"
24 Connect with people who love or support you on a regular basis
25. Use visualization to imagine that you are in a beautiful relaxing place
26. Accept your wakefulness when you have it. Relax, enjoy
27 Hide the bedroom clocks
28. Try a warm bath before bed
29 Affirm yourself. Make lists of your abilities, deeds, gratitude, etc before bedtime, and use them as part of your relaxation
I would like suggestions and feedback on this post. Tim Kuss, 2-24-10