Go To Sleep!

Keep a consistent sleep schedule

- Get up at the same time every day, even on weekends and vacations.

- Set a bedtime that is early enough for you to get at least seven hours of sleep.

- Brush your teeth and take your meds at the same time every night.

Teach your body how to unwind

- Use gentle lamps and avoid bright screens at least 30 minutes before lying down.

- Listen to an audiobook, read a paper book, or use an e-reader (like a Kindle).

- Journal, color, do yoga, pray, meditate, and practice deep breathing.

Set strong boundaries

- Use your bed only for sleep and romance (no midnight snacks or homework!).

- Put a comfortable chair in your room for video games or watching TV.

- Hang up dark curtains, use eye masks, or earplugs to tune out distractions.

-Charge your phone in another room while you rest.

Make your bedroom quiet and relaxing

- Keep the room at a comfortable, cool temperature, neat, and tidy.

- Use a sound machine or “white noise” app.

- Try lying on a heating pad or an acupressure mat for 20 minutes.

Invest in restorative sleep

-Get a full-length body pillow to hug and relieve pressure on shoulders, hips, and knees.

-Upgrade your pillows and sheets and rotate your mattress yearly.

-Consider that we spend about one-third of our life either sleeping or attempting to do so.

Avoid large meals before bedtime

- If you are hungry at night, have a light snack like almonds, a banana, or some yogurt.

- Keep away from large amounts of sugar or caffeine after 4 p.m.

Create a dream journal

- For racing thoughts or intense dreams, leave the bedroom to write them down in a neutral location (like the kitchen or living room).

- Leave the journal in that location so you do not bring your thoughts back into bed with you.

- Use the “ABC game” to distract yourself (think of one item for each letter of the alphabet in a category, like A for apple, B for banana, C for cherries, etc.).