Sleep Hygiene

• Stick to a schedule
• Keep the bed at a cool temp.
• Monitor eating and drinking before bed.
  • Stop eating at least 2-3 hours before bed.
• Notice unhelpful thoughts about sleep and challenge them.
  • "I'll be a wreck if I don't sleep well" = "I might be drowsy, but I can push through"
• Stimulus Control - Only associate the bed with sleep
  • In bed stressing about not sleeping = the bed is associated with your stressing.
  • If not asleep in 30 minutes, get up and relax elsewhere for a while.
• Relaxation Techniques
  • Meditation
  • Deep breathing
• Light Exposure
  • Get early morning sunlight and limit artificial blue light at night to promote a healthy sleep/wake cycle.

Supplements

• Sustained-Release Melatonin
• Magnesium Glycinate
  • Magnesium helps ?
  • Glycine is an inhibitory neurotransmitter and helps calm things down.