Good Sleep Guide
During the evening:
· Put the day to rest. Think it through. Tie up “loose ends” in your mind and plan ahead. A notebook may help.
· Take some light exercise early in the evening. Generally try to keep yourself fit.
· Wind down during the course of the evening. Do not do anything that is mentally demanding within 90 minutes of bedtime.
· Do not sleep or doze in the armchair. Keep your sleep for bedtime.
· Do not drink too much tea or coffee and only have a light snack for supper. Do not drink alcohol to aid your sleep-it usually upsets sleep.
· Make sure your bed and bedroom are comfortable – not too cold and not too warm.
At bedtime:
· Go to bed when you are “sleepy tired” and not before.
· Do not read or watch TV in bed. Keep these activities for another room.
· Set the alarm for the same time every day, seven days a week, at least until your sleep pattern settles down.
· Put the light out when you get into bed.
· Let yourself relax and tell yourself that “sleep will come when it’s ready”. Enjoy relaxing even if you don’t fall asleep at first.
· Do not try to fall asleep. Sleep is not something that you can switch on deliberately!
If you have problems getting to sleep:
· Remember that sleep problems are quite common and they are not as damaging as you might think. Try not to get upset or frustrated.
· If you are awake in bed for more than 20 minutes, get up and go into another room.
· Do something relaxing for a while and don’t worry about tomorrow. People usually cope quite well even after a sleepless night.
· Go back to bed when you feel “sleepy tired”.
Remember these tips above and use them again