It is easy for us to get into bad sleep patterns. For example, you might be having trouble falling asleep or staying asleep. Here are some sleep hygiene tips that may help you to have a better sleep. 

• Set a schedule: Establish a regular sleep schedule for every day of the week. Do not sleep in more than an hour on days off.

• Do not force yourself to sleep: If you are still awake after 20  minutes, do something calming. For example, read a book, draw, or write in a journal. Avoid doing anything that involves a screen. Technology can be too stimulating.

• Avoid caffeine: Caffeine can stay in your body for up to 12 hours.

• Avoid napping: Napping during the day can throw off your sleep schedule at night. Naps that are over an hour or are later in the day can have a negative effect.

• Use your bed only for sleep: Your body can learn to associate bed with sleep, which can help you to feel tired as soon as you lie down. Using technology for example, can have the opposite effect and cause you to be more alert.

Sleep in a comfortable environment: A quiet, cool, comfortable, dark place is usually best. Use a fan or white noise if necessary.

Resource: therapistaid.com

Written by Jennifer Yim-Rodier, Registered Psychologist (Provisional) with Wildflowers