Sleep is an essential human need. Unfortunately, for some people, sleep can be a challenging and exhausting endeavor that leaves a person frustrated and defeated. Insomnia can come in a variety of forms including: difficulty initiating sleep, difficulty maintaining sleep (waking frequently or difficulty returning to sleep), or waking in the early morning without falling back to sleep. Below are some general guidelines for improving sleep, also known as sleep hygiene.
Establish consistent sleep times
Go to bed and get out of bed around the same time. If you generally stay up later on weekends, set a goal to go to bed 15 minutes earlier on weekends. Gradually decrease the time difference between weekend and weekday sleep times.
Have a regular sleep routine
Set a routine that is realistic to commit to and start that routine at the same time each night. Maybe at 9:30 you brush your teeth, wash your face, etc., than change into pajamas, followed by 20 minutes of reading in the living room, quiet relaxation/meditation, or listening to music.
Associate your bed with sleep
Using your bed for sleep and eliminating internet/computer use, talking or texting on the phone, and even worrying teaches your body to associate the bedroom with sleep.
Pay attention to eating and exercise
Find the right balance of food to feel satiated— that happy medium between feeling hungry and overly full. Also pay attention to when you exercise and what type of exercise you engage in. Exercising at high intensities right before bed can hinder sleep. It is better to keep vigorous activity earlier in the day, while doing lighter movement such as yoga or relaxed breathing for the evening hours.
Do not try to fall asleep
Trying to fall asleep can lead to frustration, negativity and anxiety. Eliminate the pressure to fall asleep and the assumptions about how long it “should take” to fall asleep. Instead, you could tell yourself, “I let go of trying to fall sleep and will focus my attention on feeling relaxed in my body.”
Get out of bed
Give yourself permission to get out of bed if you are having difficulty sleeping. Engage in a quiet activity such as reading, deep breathing, or any other type of relaxing activity. Return to bed when you are physically tired.
These guidelines are a great start to making some changes in sleeping habits. Give yourself time to adjust to a new habit and do not expect immediate results. If you are concerned about your sleep, please contact your primary care physician or mental health professional for further support.
Each month a local mental health therapist will discuss an area of mental health. This month’s contributor is Kelly Senty, MA, LPCC. Kelly is a Licensed Professional Clinical Counselor working in private practice at Steps of Change LLC.
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