Sleeping Problems · Resident Handbook

Sleeping Problems: Resident Handbook, page 43, St. Louis County Justice Center in Clayton.

Resident Handbook, page 43.

Sleep problems are common in jail. Medications are rarely given to help with sleep problems. The best things to do are: 1. Exercise every day, but only in the morning. Exercise is an energizing, not tiring activity, so do not do it right before bed! Any exercise is better than none. Working out first thing each morning is the best option. 2. Routine! Go to bed at the same time every day and get up at the same time every day (regardless of how much you slept the night before). Your brain needs routine and you will sleep better if you have a healthy bedtime routine. 3. Do not do anything in your bed but sleep. That means no radio, no writing, no reading, no eating, and no stressing. If you have been in bed for 30 minutes and you are not asleep, get up and sit somewhere else in your cell. Spend 30 minutes writing your worries, praying, meditating, or doing whatever helps you calm down. Then go back to bed and try again. Repeat this until you are able to sleep. It might take a while. 4. Eating! Avoid eating too much or too little before bed. Avoid caffeine in the afternoon. 5. If you continue to experience problems, fill out a mental health referral form.

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