Lets Talk about Sleep Hygiene

In Summary,

• It is not just the amount of sleep we get that matters but also the time at which we sleep. Our body is primed to wake up with the sun and sleep when the sun sets.

• Limit use of substances before sleep (caffeine/ alcohol).

• Try to use bed only for sleeping and not for other activities.

• Limit time spent in bed trying to sleep (‘the more you try to sleep, the more anxious you may feel’)

• If you can’t sleep for 15-20 minutes, then get up and do some sedentary activity (e.g. reading), only returning to their bed when you feel very sleepy.

• Mindfulness techniques can help if the client has a tendency to ruminate while sleeping