我就喜歡這樣的妳

Sleeping Clinic 

Have you had sleeping problems ? For example, You can't fall asleep at night or you sleep too much? GSU counseling center offered a sleeping workshop for people who have sleeping problems or people who want to know more about sleeping. Let's check out. 

 the definition of sleep hygiene 

sleep hygiene means practice and habits that are necessary to have a good night time quality. 

1. the bedroom environment 

 try to keep you room as quiet, dark, and cool. Aviod screens at least 30 mins to 1 hour before you go to bed.

2. No coffine ( no coffee or tea ) four to six hours before you go to bed. Be careful with alcohol and nicotine which caused early wake up. 

3. exercise more that helps you to reach deep sleep

4. regular meals and no excess fluid 2 to 3 hours before you go to bed. 

5. no matter how tired you are, avoid taking a nap. 

 tips for sleep well 

1. make brain establish a link with bed to sleep. You can do as following : return to bed when sleepy, wake up and leave bed in 15 minutes.  Do one thing on the bed ONLY - SLEEP.

2. No matter how tired / exhausted your are, don't take a nap. 

3. make a nice sleep routine: each person has different routine. as for me, 

Phone makes me feel nervous and caused anxirty so that I try to keep my phone away before I go to sleep.

Read a real book, not comics books but some boring text books or some meaningful books, before you go to sleep. 

Turn all the lights off. Make your room as dark and quiet as possible. 

Don't think too much sleep.   

 What if you can't fall asleep, what can you do? 

1. mindfulness - mediation. Don't force yourself to sleep which doesn't work. Try to relax and use your imagination to relax. 

2. Don't check your phone or clock. It makes worse

3. try not to think like, "If I don't have a good sleep tonight, then..." - try to avoid bad thoughts. 

4. Challenging nagative thoughts like this, "If I don't get good sleep tonight, I may do poorly tomorrow, but it will not likely imapct my entire grade much. It's just one day. "

5. Do some stretches which might be helpful. 

 More practice 

1. write your plan for sleepless nights

2. Identify ways you can improve your sleep routine 

3. Identify ways you will practice relaxation for sleep

4. Try to identify the emotion / feelings you have when you can't fall asleep. Try to record like the followings

For example, worry & frustration