Take things easy Don’t do any strenuous exercise two hours before bed, but some gentle yoga may help relax you. Keep busy Try to keep yourself as busy as you can with activities in the day to ensure you are tired at bedtime. Try a talking book Some people find a talking book helpful (sometimes it helps if it’s a boring one so you don’t stay awake to hear it!) Bedtime playlist Make yourself a bedtime playlist of music you find helpful to fall asleep to. Some people find instrumental music most helpful. Avoid caffeine Avoid caffeine four to six hours before going to bed.
Use grounding techniques If you struggle with nightmares and find yourself awake, try a grounding technique to help calm you. E.g. five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Relaxing sounds You may find relaxing sounds such as waves may help you drift off. If it’s not working get up If you are struggling to go to sleep, try for about an hour. But if it’s not happening, get up, try reading for a bit and then return to bed. Do this as many times as needed. If you worry about not being able to sleep it’s less likely to happen. Don’t be alone Don’t be afraid to wake someone else up in the house to be with you if you are struggling.
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