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  • Dr. Carrie

Sleep or No Sleep


SLEEP TECHNIQUES

  1. Assess sleep pattern, bedtime routine, sleep time, actual sleep time, etc.

  2. Do sleep journal with stressors, thoughts, feelings, and activities associated with going to bed.

  3. Assess role of depression, anxiety, medication, etc. that may be causing sleep disturbance.

  4. Stimulus control techniques:

  • Lie down to sleep only when sleepy

  • Do not use bed for any other activities like TV, reading, listening to music, etc. only for sleeping and sex.

  • Get out of bed if sleep doesn’t arrive soon after retiring (approx. 30 min)

  • Set alarm to same wake-up time regardless of sleep time or quality to implement a consistent sleep-wake cycle

  • No napping

Good sleep hygiene

  • Restrict excessive liquid intake prior to bed

  • Avoid spicy late night snacks or any late night eating

  • Exercise daily but not 3-4 hours before bedtime

  • Minimize or avoid caffeine, alcohol, tobacco, and any stimulants

  • Try to avoid TV 1-2 hours before going to bed and avoid news or other intense material prior to going to bed

  • Make the bedroom colder, use brand new sheets, and darken your room

Learn Relaxation Skills

  • Progressive muscle relaxation

  • Diaphragmatic breathing

  • Stop negative self-talk and use thought stopping

  • Identify, challenge, and replace negative self-talk associated with sleep and replace with positive

  • During the day identify current life circumstances causing stress and/or anxiety that interfere with sleep and verbalize a plan to deal with stressors proactively.

  • Remember that you have a plan when going to bed

Sleep well, good night!


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