NOTE: This package consists of strategies which may or may not assist in responding to behaviour. It is provided for informational purposes only and is not a substitute for professional advice or treatment from a qualified behaviour clinician.
These are the behaviours during the day and before bedtime – that can help you fall asleep and stay asleep.
By making a few changes to your daily routine, you can have healthy sleep!
• Get up at the same time every day
• Set a bedtime where you get 7-8 hours of sleep
• Use your bed only for sleep and sex
• Avoid bright lights in the evening
• Turn off electronic devices at least 20 minutes before bedtime
• Exercise regularly and eat healthy
• Stay away from caffeine at night
• Make sure your bedroom is quiet, dark, and a comfy temperature
• Try not to nap during the day
• Get up at a different time every day
• Get less than 7-8 hours of sleep
• Use your bed for hanging out
• Use electronic devices right before bedtime
• Eat a large meal before bed
• Drink alcohol before bedtime
• Drink caffeine at night
• Have a bedroom that is noisy, bright, or an un-comfy temperature
• Nap a lot throughout the day
When you feel relaxed, it is easier to fall asleep. Try calming activities such as: reading, stretching, listening to music or meditation exercises before bedtime.
It is easier to get ready for sleep and for your body/ brain to stay asleep, when you turn off bright lights and get your bedroom comfy. Cozy blankets, a fan to block out background noise or making sure the room is not too hot are options you can adjust that can help you fall asleep.
Tablets, cell phones, and laptops all keep your brain going which makes it harder for you to fall asleep. Light from these devices also throws off your sleep cycle, so turning off all electronic devices for at least 30-minutes before bed is a good idea.
