I have copy and pasted the CBIS manual handout on Sleep Habits for your review.
Healthy Habits for Sleeping
Depression often causes a disruption in sleep patterns. Poor sleep contributes to
daytime fatigue, low energy, irritability, decreased concentration and increased
depression. If sleep is a problem for you, practice the following tips.
• Go to bed and get up at the same time everyday regardless of how poorly you slept.
• If you have not fallen asleep after 20 minutes, get up and do something relaxing
or boring until you feel sleepy, then try again.
(Repeat if necessary throughout the night).
• Use relaxation exercises or repetitive mental activity (i.e. counting backwards) to promote sleep.
• Avoid naps.
• Create a good sleep environment, preferably a cool, dark, quiet room. Earplugs, eyeshades and white noise may be helpful.
• Develop a bedtime route. Try a warm bath 90 minutes before bed.
• Save your bedroom for sleep, sickness and sex.
• Get fresh air and exercise regularly, preferably daily, but not within a few hours before bedtime.
• Avoid caffeine, alcohol, and tobacco in the evening, and maybe even the afternoon.
• Have a light snack (milk, bananas or peanut butter are good choices) but avoid eating a large meal close to bedtime.
• Avoid sleeping medication, including over the counter aids, unless prescribed by your doctor.
- 6 Ways to Get a Good Night Sleep Tonight, and Every Night (valleysleepcenter.com)
- How to Track Your Sleep (psychologytoday.com)
- Not Getting Enough Sleep? There’s An App For That (minnesota.cbslocal.com)
- Energise your life: Sleep tight with the perfect bedroom environment (metro.co.uk)
- Sleep Schedules & The Holidays – A Guest post by Leslie Black (A Kiss Goodnight) (momentsinmommyland.com)