Remember bed is only for sleep (and sex)
If you are not asleep within 15 minutes, get up and go to another room such as the living room, until you feel sleepy again. Repeat as much as needed.
Plan ahead which room you will go to and what you will do there if you don’t drop off within 15 minutes e.g. ‘I will go to the living room and read my book or knit until I am drowsy again’
Prepare the room you will go into if you don’t drop off e.g. leave a lamp on and have things ready to do, should you need to get out of bed
No daytime napping!
Stick to your bedtime routine each evening
Remember your habits for good sleep as part of your bedtime routine, such as the lighting
Keep your feet warm!
Get the temperature right, 18ºC is perfect.
Avoid exposure to blue and white lighting, and aim for red spectrum light.
Make any changes you need to make to your sleeping environment such as bedding, mattress, ear plugs, etc.
silvercloudhealth.com
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Disclaimer: the main purpose of this blog is to assemble my notes for my Continuing Professional Development (CPD). The topic discussed here should not be referred to as the only source of information use it in combination. It should be used with other established reference sources. If you are using it significantly after the date of initial publication, then you should refer to current published evidence.
.If the content of this article concerns you, please contact your doctor or pharmacist
مطالب مندرج در این وبلاگ صرفا برای اطلاع رسانی و افزایش آگاهی در رابطه با سلامت و بهداشت می باشد و الزاما مرجع کاملی در رابطه با موضوع مورد بحث نمی باشد. برای اطلاعات بیشتر جهت درمان، قطع یا تغییر نوع درمان با پزشک معالج یا داروساز خود مشورت نمایید
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