Before bed . . .
Keep a sleep schedule
Set a bedtime that will allow seven or more hours of sleep. Wake up and go to bed at the same time every day.
Set the temperature
According to the National Sleep Foundation, somewhere around 65 degrees makes for the best sleep. Assure that the temperature is right for you, and you have the necessary blankets and pillows for your comfort.
Create a relaxing bedtime routine
This may include dimming the lights, taking a warm bath, drinking a warm non- caffeinated herbal tea, avoiding the use of any technology at least one hour prior to bedtime, and reducing noises. Using meditation or soft relaxing sounds can help prepare you for sleep.
Think positive thoughts. Mentally going through a “gratitude list” can be a calming and happiness-inducing exercise.
If you cannot turn your mind off, “empty” your mind by writing down everything on your mind.
Keep in mind some medications may change how well you sleep. Talk to your doctor or pharmacist about timing your medications to promote a balance of sleep and wakefulness.
If sleep remains difficult, keep a sleep diary to learn more about your sleep patterns and discuss it with Dr. Palmer. A physical therapist also can help you if you experience pain or discomfort that limits your movements or disturbs your sleep. Learning the right exercises and positions may be helpful for you.
If you wake up and cannot go back to sleep
If you cannot go back to sleep within approximately 20 minutes, avoid looking at the clock. Go to another room and listen to soothing music, read a non-stimulating book, or other relaxing activity. Return to bed when you feel sleepy. Keep doing this even if you don’t return to sleep. The important thing is to remain calm and not stress over not sleeping!
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