Sleep Hygiene

This is the natural way to program your sleep without any medications or hypnotics or lotions and potions. Sleep hygiene relies on a therapeutic method starting with preparation for bed to waking up the next day.

A few key points include:

• Going to bed at the same time every night (even weekends)

• Waking up and getting up from the bed every single day (even weekends)

• The arrangement of the bedroom - how much furniture do you have there?

• Is it dark with minimal noise?

• No screens before bed

• Not too much food, caffeine, alcohol or drugs (even those that make you sleep - they interfere with your sleep cycle, more later)

• What you wear to sleep (naked is fine)

• What to do when you can't sleep (you should get up and do something else, the operative word is gentle - read, meditate, draw, TV that's not exciting)

Sleep Hygiene - how to build a natural sleep routine

It takes roughly two weeks of consistently performing this routine (all the steps in the boxes completed) to develop a good sleeping pattern.

Ideally, you should be on your feet or as active as possible to tired your body and mind out ready for the night's sleep.

Setting an alarm and actually getting up each night is important to set your sleep pattern. Getting up and moving around when you are tired will help you with your sleep for the following night.

The important thing is to get up out of the bed if you cannot sleep; your bed is designed for two things:

1. Sleep

2. Sex (or masturbation)

If you can't sleep - don't, get up and do something else until you are tired enough to sleep.

I hope this was helpful, try and it see.

Take care,

Mental Wellness & Health