Sleep Hygiene
Getting a Good Night’s Sleep 
One in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. It is important to discuss your sleep problems with your doctor.
Getting a good night’s sleep can improve your mental well-being and help you to better manage your anxiety.
To improve your sleep, try some of the following strategies:
⚬ Create a Comfortable Sleep Environment – Create a comfortable sleep environment.
⚬ Relax – Try doing something to relax your body and mind before going to bed.
⚬ Have a Snack – Although a heavy meal late in the evening can disrupt sleep, a healthy light snack in the evening can improve sleep.
⚬ Get Physical – People who exercise tend to have more restful sleep. Exercising for at least 30 minutes three times a week can improve your sleep. The best time to exercise is in the late afternoon or early evening.
⚬ Set a Bedtime Routine – Having a bedtime routine cues your body that it’s time to sleep.
⚬ Establish a Fixed Awakening Time – Try waking up at the same time every day. This way your body will begin to get used to a regular sleep rhythm.
⚬ Sleep Only When Sleepy – Don’t force yourself into bed at a particular time if you’re not feeling sleepy.
⚬ Just for Sleeping – Your bed should be used strictly for sleeping (sex is the only exception
⚬ Get Out of Bed – If you can’t fall asleep after 20 to 30 minutes, get out of bed and do something boring or relaxing. When you start to feel sleepy, try going back to bed.
⚬ Don’t Worry – Leave your worries about work, school, health, relationships, etc. out of the bedroom.
⚬ Avoid Caffeine, Alcohol and Smoking – Avoid consuming caffeine, alcohol or smoking at least four hours before bedtime.
⚬ Skip the Nap -Naps can interfere with normal sleep cycles – So, if you’re having trouble sleeping, avoid taking naps.
⚬ Get Some Natural Light – Try to spend some time outdoors or in natural light every day.
