West Los Angeles Handbook 2023 - 55

* Developing a relaxing ritual for the 15-20 minutes
prior to sleep helps relax both the mind and the body
This can include meditation, hygiene, and relaxation
techniques.
* Eat your last meal 3-5 hours prior to bedtime.
* Identify a set time for sleep and get to bed at that time
as often as possible.
* Do slow yoga-style stretches or tai chi before bedtime.
* Sit in a whirlpool, if appropriate (do not use if you
are pregnant or are on medications for heart or blood
pressure).
* Meditate.
* Read.
* Use positive affirmations, such as " I can survive on
little sleep, sleep will increase as my body adjusts and
I gain sleep structure. "
* Pray.
* Sing or hum slow peaceful tunes.
* Write in your journal.
* Do something fun just before bed.
* Humor-tell some jokes and lighten up and laugh
before bed.
* Whisper your gratitudes: " I am grateful for the warm
bed, I am grateful the support of friends and family, I
am grateful for my sobriety today. "
* Gaze at the stars.
* Swing on a swing or rock in a rocking chair, gradually
slowing down.
* Take a leisurely stroll.
* Put a hot water bottle at your feet.
* Integrate noises into a peaceful picture (accept
intruding noises such as cars, sirens, and clocks).
It is important to practice these techniques on a regular
basis. Change may not happen " overnight. " With the
practice of good sleep habits, however, you will be taking
good care of yourself and addressing sleep problems
in healthy ways. Should your sleep problems persist
for more than six months during recovery, consider
contracting a sleep clinic for a full evaluation.
54

West Los Angeles Handbook 2023

Table of Contents for the Digital Edition of West Los Angeles Handbook 2023

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West Los Angeles Handbook 2023 - 57
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