A GOOD NIGHT'S SLEEP
DO-
- KEEP A REGULAR
SCHEDULE
- GO TO BED AT THE SAME TIME EACH NIGHT
- GET UP AT THE SAME TIME EACH MORNING
- EXERCISE REGULARLY, BUT NOT BEFORE BEDTIME
- NAP FOR UP TO 30 MINUTES ONLY, DURING THE DAY
- HAVE A LIGHT SNACK BEFORE BED (WARM MILK REALLY HELPS!)
- BE COMFORTABLE…A TIDY BED, CLEAN SHEETS, A QUIET SPACE
- SLEEP INA DARKENED AND WELL-VENTILATED ROOM
- KEEP PAPER &
PENCIL NEXT TO THE BED TO RECORD REMINDERS OR
WORRIES (THEN YOU DON'T HAVE TO KEEP THINKING ABOUT IT) - HAVE A RELAXING
BEDTIME ROUTINE
DON'T-
- DRINK ALCOHOL BEFORE BED (YOU'LL GO TO SLEEP QUICKLY BUT YOU'LL WAKE UP SOON AND NOT FEEL RESTED)
- TAKE OVER THE COUNTER SLEEPING PILLS
- HAVE UPSETTING CONVERSATIONS BEFORE BED
- STAY IN BED IF
YOU DON'T GET TO SLEEP WITHIN ½ HOUR
- GET UP AND DO SOMETHING QUIET FOR A WHILE
- YOU CAN'T FORCE SLEEP SO DON'T WORRY ABOUT IT
- KEEP LOOKING AT THE CLOCK: move it if you must!
- DRINK CAFFEINE IN THE EVENING
- SMOKE JUST BEFORE BEDTIME
- FORGET TO GET
HELP IF YOU NEED IT
Written
by Joyce Woodford
Kansas State University Counseling Services, Manhattan, KS © 2001