Page 67 - Advance Copy: Todd Kaufman, Author

HOW TO MANAGE ANXIETY & END PANIC ATTACKS
2. Start preparing to sleep early.
Even when you get enough practice at actually getting good sleep, set up a positive expectation for the upcoming quiet time. Being still and resting may not be as good as sleep, but it beats the heck out of running around stressing before bed!
Sleeping well takes some planning. Getting as much natural light as you can during the day is very important in helping your body adopt a healthy sleeping rhythm. If you live in a cold climate with dark winters, make certain you supplement your nutrition with Vitamin D, the “sun vitamin.”
Set a regular bedtime and waking time and stick to them. Most adults function ideally on 7-8 hours of sleep.
Make certain you do not eat or drink stimulants in the afternoon or evening. Coffee, tea, energy drinks, chocolate, or anything with caffeine or sugar should be altogether avoided in your diet, or at least restricted to morning hours. Alcohol is a tricky substance: It makes you feel like you are sleepy, then makes certain you get bad-quality sleep! Don’t drink before bed, and if you smoke, avoid smoking before bed. Nicotine is a stimulant, just like alcohol and caffeine.
Start getting ready for bed two hours early. Dim your lights and turn off the music, or switch it to something quiet and relaxing. Avoid TVs or any electronics. The blue light from screens can really stimulate your brain in an unhelpful way. Make your winding down time electronics-free. Yes, actually turn off that phone for the night. The world will still be there in the morning!
• Crawl into snuggly pajamas or something really comfortable.
• A small light snack such as cheese and a few crackers with warm milk (not chocolate!) or chamomile tea can be helpful. Warm water is easier on the stomach and
43