My sleep is quiet and peaceful. I keep my bedroom dark and quiet. I use a fan or pink noise machine to block out traffic and other sounds.
I turn off the television and other devices at least an hour before I go to bed. I let my eyes and brain recover from bright lights and stimulation.
I eat light later in the day. I enjoy a hearty breakfast and lunch, so I am less hungry at night.
I manage disturbing thoughts that could make it difficult for me to fall asleep. I visualize peaceful images, like sunny beaches or snowy mountain tops.
I check my bedding. I use pillows to make myself comfortable. I replace my mattress before it sags.
If I wake up during the night, I try to soothe myself until I drift off again. I count back from one hundred. I practice progressive muscle relaxation or deep breathing exercises.
If I still have trouble going back to sleep, I get up and do something constructive until I am tired again. I sort laundry or knit a scarf.
I wake up eager to start my day. I greet the morning with enthusiasm and optimism. I set reasonable expectations for myself. I appreciate small pleasures. I stay happy and content until bedtime rolls around again.
Today, I make sleep a top priority. Adequate rest helps me to stay healthy and gives me the energy I need to enjoy the things I love.
- What is one activity I can do before bedtime to help me become drowsy?
- How do my partner’s sleep habits affect my rest?
- How can I keep daily stress from interfering with my sleep?