Current state of Readiness: Preparation
Individuals openly state their intent to change within the next 6 months and are more aware of the benefits of changing, but remain aware of the costs.
Our Goal: To encourage and motivate you to make specific plans.
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Minor lifestyle and environment changes can have a large impact on your ability to get a good night’s sleep.
- Prepare for sleep
- Follow a sleep schedule
- Make your bedroom conducive to sleep
Get Your Mind & Body Into Sleep Mode
- Relax your body.
- To reduce muscular tension
- Try techniques such as meditation, progressive relaxation, or even taking a warm bath.
- Unwind mentally.
- About a half hour before going to bed, enjoy a low-key activity such as reading or listening to music.
- Once in bed, try to stop worrying.
- Avoid solving your problems from your bed.
- Before going to bed, make a list of problems and “next steps” for the following day.
- Try a high-carb snack.
- A light snack that is high in carbohydrates, such as a plain bagel, might help you relax.
- Avoid heavy, spicy, or high-sugar foods.
- Follow a Schedule
- Go to bed and get up at the same time every day – even on weekends.
- Creating a routine can help condition your mind and body to expect sleep at a regular time.
- Make Your Bedroom More Sleep-Friendly
- Block out noise
- Turn off radios and televisions
- Reduce light.
- Light affects the way your brain produces hormones that regulate your sleep cycle.
- Even a minimal amount of light can disrupt your sleep.
- Adjust the room temperature. If you are too warm or too cold, you are less likely to sleep soundly.
- Move the clock.
- If you have insomnia, looking at the clock can make you anxious.
- It’s best to keep it out of view.
- Have your pet sleep somewhere else.
- Address your partner’s sleep problems.
- A bed partner who snores, tosses and turns a lot, talks while sleeping, or gets up often can affect your own sleep.
- Block out noise