10 tips
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reset your circadian clock
try and go to bed at the same time each day
try and get up at the same time each day
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give yourself the opportunity to sleep 7-9 hours a night
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try not to stress about not sleeping
we have a tendency to under estimate how many hours we sleep and over estimate how long it takes us to get to sleep, or to get back to sleep
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think in terms of sleep cycles over a week
aim for around 35 sleep cycles of 90 minutes a week
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create the right environment
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get the right mattress / bedding
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declutter your bedroom
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turn off technology
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have a note book and pen by the bed
write down any thoughts that keep coming into your head
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control temperature (18-21°c)
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control light (ideally black out)
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have a pre sleep routine
- avoid caffeine
- avoid alcohol
- ease off on technology
- control light (switch to orange light)
- declutter your mind, write in a note book
- have a relaxing bath
- do some gentle breathing and stretching exercises
- practise mii‑chi
- relax your body from your toes to the top of you head
- sleep in the right position (experiment with what works for you)
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have a post sleep routine
- ease yourself into the day
- ideally use light to wake you up by using a dawn simulation alarm clock
- do some gentle breathing and stretching exercises
- practise mii‑chi
- plan your day
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if you can’t fall sleep after 20 minutes or so get out of bed and go into another room
read or listen to relaxing music with a dim light on
when you feel tired return to your bed
try not to force yourself to sleep, you will associate your bedroom with not sleeping well
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stop watching the clock
constantly looking at the clock will heighten your anxiety about being awake
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change your mindset about taking a nap
think of a nap as a non active period
experiment with planned and emergency napping, find out what works for you