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  • Writer's pictureMonica Jones

Sleep hygiene intervention

Updated: Apr 17

  • Write down worries or to do lists on a piece of paper or journal next to the bedside when unable to sleep. This allows us to get things off of our minds but have it in a safe place where we can worry or think about it at a more appropriate time later.

  • Set a bedtime alarm to discontinue screen times and start the nighttime routine, preferably at least an hour ahead of bedtime.

  • Go to bed and wake up about the same time every day.

  • Sleep with as little clothing on as possible. Clothing can lead to decreased ability to regulate temperature properly and can also lead to clothing twisting on the body creating discomfort.

  • If not asleep in 30 minutes after trying to go to sleep or waking up from sleep, get up and do something not screen related in a different room if possible (ex. reading). When sleepy, go to bed and try again. May take a few times to get back to sleep.

  • Remember that just because we can't sleep tonight, doesn't mean we will never sleep again. We have slept in the past and we will sleep again in the future, but maybe tonight we won't get as much sleep as we'd like.

  • View insomnia as an opportunity to finish a crossword, read a book, or participate in other relaxing activities that we usually don't have time for in our busy days.

  • Limit caffeine at least 8-12 hours before bed time and limit alcohol close to bed time as they can disrupt the sleep cycle.

  • Get vigorous exercise every day. Exercise outside if possible.

  • Let yourself be outside in natural sunlight every day to improve sleep cycle.

  • Journal "credit" as part of a sleep hygiene routine. Credit is anything we do across our day that is even just a little bit hard for us. Maybe we used a coping strategy to get through the work day or did some extra cleaning. Keeping track of positive things and interactions we have with people are also important to journal.

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