Janderra Counselling

1. Have exposure to natural sunlight during the day
2. Aerobic exercise before 3pm
3. short naps during the day less than 30 mins
4. Review Medication with GP
5. No rich sugary foods or alcohol close to bed time
6. avoid stimulants before bed
7. Avoid stressful conversations
8. avoid devices
9. relaxing routine
10. Go to bed and A get up at regular times
11. write a “to do list” prior to going to bed
12. make sure where you a sleeping is a comfortable space with temperature between 15C to 20C
13. No Tv or reading in bed.
14. Have you room as dark as possible
15. Don’t stay in bed for longer than 5 mins if you are not sleeping, hop up sit in a chair in a dark room, no devices when sleepy than go back to bed.

Next 2 weeks

1. do a light audit of your bedroom
2. maintain a routine for 2 to 3 things
3. use the sleep hygine suggestions, pick 1 at a time
4. have an accountability partner

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