It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. -John Steinbeck

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Sleep Hygiene:

  • Establish a regular relaxing bedtime routine.

  • Avoid upsetting conversations or activities. Don’t dwell on or bring problems into bed.

  • Stick with the same bedtime and wake up time, even on weekends.

  • Associate your bed with sleep.

  • Evaluate your sleep environment

  • Comfortable bed & pillows, cool temperature, free of distractions, free of bright light. Consider blackout curtains, white noise objects like a fan or humidifier.

  • Exercise can promote good sleep. Exercise in the morning or mid-afternoon.

  • Avoid caffeine before bedtime.

  • Avoid large meals before bedtime (Remember chocolate contains caffeine!)

  • Avoid napping during the day (after school).

  • Avoid bright light in the evening and expose yourself to sunlight in the morning.

  • Avoid screen time (phone, laptop, other devices) at least 2 hours before bed. The light from these devices activate the brain. (Screen time article and podcast located on our Technology page)

  • Wind down at night. Your body needs to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.

  • Relaxing exercise before bed such as yoga.

Options to try if your are having trouble sleeping:

  • If you can’t sleep, go into another room and do something relaxing until you feel tired.

  • Mindfulness, relaxation, guided imagery, visualizations (find more on this on our Mindfulness page)

  • Helpful Apps:

    • Mindshift, Calm