Sleep & Self-Care

Carve out 8-10 hours for sleep every day; this varies depending on age.

Keep a regular sleep schedule (even on weekends and holidays).

Keep the bedroom dark and temperature to about 68℉. 

Avoid exercise right before sleep.

Leave your phone outside of your bedroom when you are sleeping.

Avoid screens for sometime before and after sleeping.

Consult your doctor: avoid self-medicating. This includes alcohol and caffeine intake.

Try 4-7-8 breathing or 4 second Box breathing (See the Breathe section) to fall asleep. When trying to fall asleep, if not sleeping, focus on your breathing.

Self-care is not self indulgence and does not mean neglecting your duties. It improves physical and emotional health by reducing stress. It makes you more caring, creative and productive.

Be mindful of what your spend your time and attention on. Consider solitude for a few minutes a day.

Dampen your inner self critique. Try the THINK process on your own negative thoughts or the inner monologue. Is it Thoughtful? Is it Helpful? Is it Inspiring? Is it Necessary? Is it Kind?

Do the best you can with what you have.

Manage expectations (of yourself and others) given the circumstances. It is ok to say,”no.”

Take scheduled breaks when/if you are working from home or when remote learning.