Kansas State University

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 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