Page 13 - Thrive Manual

Sleep Hygiene
BIO
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NAME:________________________
MAINTAINING A SLEEP HYGIENE ROUTINE HANDOUT
1. Bed is for sleep so minimize other activities done in your bed
Your bed is for sleep, not talking on the phone, watching TV, eating, or working on the computer.
2. Minimize or stop caffeine intake after mid-afternoon This will assist in keeping you calm and relaxed.
3. Avoid any alcohol consumption within six hours of bedtime Alcohol and deep, restorative sleep do not mix well
4. Avoid big meals or being too hungry before bedtime
It is important to have balance with hunger around bedtime. If you need to eat, moderation is a key.
5. Avoid exercising six hours before bedtime
Daily exercise is very important and needs to be done earlier in the day.
6. Have a plan to cope with worry thoughts
Engage in deep breathing, visualization, or progressive muscle relaxation when agitated. Keep a notepad next to your bed to write your worry thoughts down and address them in the morning (practice letting-go).
7. List strategies to get back to sleep
Focus on relaxing your body and calming your mind. Engage in a quiet, non-stimulating activity.
8. Consult your doctor
This is important to do before starting an exercise program and to assess if your sleep problems require primary medical interventions.