Sleep/ Wiind down Routine Notes

1. Establish a 30 – 60 minute transition before sleep
2. Keep your sleep routine consistent.
3. Limit electronics/blue light emitting devices 1 to 2 hours before bedtime. Blue-blocking glasses can help reduce light exposure

     4. Reading a book is a great way to wind down (iPads and phone emit blue light)

     5. Use Heat- 30 to 60 minutes before bedtime, the the use of hot tub/sauna or hot          shower is an effective way to induce sleep and increase quality.

     6. Turn down the temperature and dim lights 30 to 60 minutes before bedtime.

     7. Breathing exercises, stretching, yoga or meditation are effective wind down  strategies.

      8. If you have racing thoughts or trying to sleep

•  Write down your to-do list for tomorrow to clear mind
• Organize your next a schedule before going to sleep