January 17, 2018
Problems with sleep is one of the number one symptoms and complaints we hear in therapy. Below are some tips to help you work into a good sleep routine.
- Taking a hot bath or shower before bed will increase your body’s core temperature and help you relax.
- Avoid caffeine after 10:00 am. If you need to have coffee or soda try to confine it to early morning giving time for the stimulating effects to wear off before bed. Try to avoid foods that have caffeine such as apples and chocolate.
- Avoid naps during the day. Even though they feel good at the time, this will catch up with you when you crawl into bed and find yourself awake and refreshed from your nap earlier.
- Use relaxation strategies. There are countless books and tapes that teach a variety of methods from breathing exercises, to metal exercises, to progressive relaxation. Find one that works for you and use it before and while getting into bed.
- Carbohydrates can be helpful for sleep. Having some toast, cereal, or popcorn before bed can help promote sleep.
- Avoid nicotine. If you smoke, try not to have any cigarettes 2-3 hours before bed. Nicotine feel psychologically relaxing to many people, but it is actually physically stimulating and causes veins and arteries to constrict, making your heart and body work even harder; i.e., arou