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Counseling Center Tip of the Week
Posted: 6/27/2013 - Try two or three of these tips to get a good nights sleep
Sleep only when sleepy
Don’t lay in bed more than 20 minutes, get up and do something boring
Don’t take naps
Stick to a routine…go to bed and get up at the same time each day.
Exercise…but at least 4 hours before bed
Develop a sleep ritual- listen to relaxing music, read something soothing or have a glass of warm milk
Use bed only for sleeping-Don’t watch TV, do homework or read in bed… sex is the only exception.
No caffeine, nicotine, or alcohol at least 4-6 hours before bed
Take a hot bath 90 minutes before bedtime-this raises your body temperature, but it’s the drop in body temperature that will leave you sleepy.
Have a light snack before bed
Bedroom-A cooler room with plenty of blankets is recommended.
Use earplugs or a white noise machine; wear a mask to shade the sun.
Use sunlight to set your biological clock-In the morning, go outside and turn your face into the sun for 15 minutes.
For more information call 660-543-4060 or stop by our office Humphreys 131
More information: www.ucmo.edu/counsel