• Avoid taking naps to make sure you’re tired at bedtime.

  • Regular exercise will help you sleep well at night, but make sure not to do it too close to bedtime.

  • Keep track of your sleep routine with a sleep diary. This can help you see patterns or habits that are hindering or helping your sleep.

  • Wake up and go to bed at the same time every day. Even on weekends.

  • Wind down before bed with activities that will relax you such as reading, meditation, or breathing exercises.

  • Avoid bright lights the closer it gets to bedtime. This includes screens like your cell phone or laptop that will stimulate your mind instead of making you sleepy.

  • Abstain from caffeine, nicotine, alcohol, and heavy meals for at least four hours before you head to bed.

  • Don’t watch the clock. If you’re wide awake, get up, leave the room, and do a few calming activities to make you sleepy.

  • Try to only focus on positive feelings and thoughts. If you can’t stop negative thoughts from coming, acknowledge them, and then change your focus back to something more positive.

  • Say sleep affirmations to put yourself in the right frame of mind. Phrases such as, “I sleep deeply,” “I fall asleep easily,” or “I am a good sleeper.”

  • Focus on safety. Remind yourself all the reasons you’re safe and deserve to have restful sleep.

Respect your body by saying “yes” to sleep.Rebecca Scritchfield
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