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Counseling Services

A Good Night's Sleep

kitten and puppy sleeping

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 IN A 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