Page 11 - Salience Patient Treatment Guide

5. Deep Breathing
• When it’s hard to sleep, focusing on your breathing may help. Try closing your eyes
to shut off distractions and focus on your breathing using the 4-7-8 technique. Inhale
through the nose for 4 seconds, hold your breath for 7 seconds and then exhale for 8
seconds. Repeat 4 times when you first start.

6. Don’t Be a Bedtime Clock Watcher

• Staring at a clock in your bedroom as you fall asleep or in the middle of the night can
actually increase stress, making it harder to sleep. It’s best to try and turn your clock’s
face away from you.

7. Use Light to Your Advantage
• Natural light keeps your internal clock on a healthy sleep-wake cycle.
8. Exercise Early

• Try to finish exercising at least three hours before bedtime. Exercise can help you fall
asleep faster, sleep more soundly, and promote restful sleep if it is done at the right
time.
9. Follow Through on Sleep Plans
1. Keep you internal clock set with 10 Simple Steps to

a consistent sleep schedule. • Some of these tips may be easier to introduce than others. If you stick with them,
your chances of a restful sleep will improve.
• Having a regular sleep schedule Improve your Sleep 10. Utilize Meditation Apps
helps to ensure better quality and
consistent sleep. Try to stick closely
to a schedule of going to bed and
waking up at the same time each day
to set your bodies “internal clock”.
2. Avoid Caffeine, Alcohol, Nicotine

• Decaffeinated and Alcohol products
decrease a person’s quality of sleep,
so work to avoid these products for
four to six hours before bedtime.

3. Turn your bedroom into a sleep-
inducing environment

• A quiet, dark and cool environment
can help promote a sound slumber.
Lights from a TV, computer and phone
can disrupt sleep so its recommended
keeping it out of your bedroom.
4. Establish a soothing pre-sleep

routine

• Work to avoid stressful, or
overstimulating activities like doing
work or discussing emotional issues
before bed. It is best to read a book,
take a bath, or practice relaxation
exercises instead.