Trouble sleeping?

[Bujibuji Simba Nyamaume]

Trouble sleeping?
Establish a routine to promote good sleep habits

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• Set a bedtime and a waking time, and stick to them - even on weekends. This will help your body get used to a regular sleep time.
• Wind down toward the end of the day. Dont take on problem-solving conversations or challenging activities in the evening.
• Get some exercise during the day but avoid strenuous exercise within two hours of bedtime.
• Keep your bedroom dark, at a comfortable temperature, and quiet.
• Remove distractions from your bedroom.
• Try using a sleep mask and ear plugs at night.
• If you take medication that may be stimulating, such as antihistamines, decongestants, or asthma medications, take them as long before bedtime as possible.
• Reserve the bedroom for sleeping and sexual activities so that you come to associate it with sleep. Go to another room to read, watch television, or eat.
• After getting into bed, make a conscious effort to relax your muscles, either by actively imagining each one relaxing in turn, or seeing yourself in a peaceful, pleasant scene.
• If you read in bed, try to keep it light. Reading War and Peace will not be conducive to a good nights sleep!

If you are still awake after 15 or 20 minutes of turning off the light, read in dim light (preferably in your bed) or do a boring task until you feel drowsy.

Dont lie in bed and think about how much sleep youre missing or watch TV.

If you have several nights of difficulty sleeping, review all of your prescription and non-prescription medications with your doctor or pharmacist to determine if the medications you take could be the cause of your sleep problem.