Tips To Great ZZZ’s
Go to bed and wake up at the same time every day, even on
weekends. This sets your body’s natural Circadian Rhythm.
at least 20 minutes a day to keep stress hormones from keeping
you awake. But don’t exercise just before bed.
• Keep your
bedroom dark, cool, and quiet. If quiet is not possible, white
noise, such as a CD with nature sounds, can help. Wear a light-blocking
mask if your partner has a different sleep schedule. And keep
room temperature around 68 degrees.
• Spend the
half hour prior to bed in a quiet, relaxing activity such
as a slow read, a warm bath, or meditation. Not TV.
• Dim the
lights about an hour before you go to sleep. When you wake
in the morning, get outdoors in the sunlight or turn the lights
on right away.
• Keep your
bed for sleeping. Don’t do work, watch TV, or read in
it or you won’t think of it as a place devoted to sleep.
• Go to the
bathroom right before bed. It will help you sleep all through
• Get up
if you’re sleepless. If you do find yourself tossing
and turning for a while, get up and read or journal about
stressful thoughts. Go back to bed only when you are really
tired. Lying sleepless in bed for long periods of time can
create anxiety about going to sleep.