7 Tips for Better Sleep
March is Sleep Awareness Month.
Sleep is an integral part of our wellbeing that impacts more than just our physical self. In fact, poor sleep can be an indicator of a number of mental and physical health issues.
Poor sleep quality can be due to poor sleep habits, chronic health conditions, stress, sleep apnea and/or other undiagnosed sleep disorders. It is best to be assessed by your physicians to determine if there is a medical cause for your symptoms, while also working in tandem with other providers to reduce symptoms and improve quality and quantity of sleep.
The National Sleep Foundation states that 7 hours is the recommended amount of sleep, however, sleep needs vary by individual. Here are some questions to help you assess your individual sleep needs:
Are you productive, healthy and happy on 7 hours of sleep? Do you feel like you need less? More?
Do you have a health condition that requires more sleep?
Do you spend a lot of energy every day? For example, do you play sports or have a labor-intensive job?
Do your daily activities require a high level of alertness such as driving or operating machinery?
Do you feel sleepy while engaging in those activities?
Do you have any history of a sleep disorder? Or is there an increased likelihood of a sleep disorder with one of your other diagnoses?
Do you feel dependent on caffeine throughout the day?
When you have an open schedule, do you tend to sleep more?
Sleep hygiene is one way to address and resolve poor sleep. Sleep hygiene is related to sleep environment and sleep behavior. Strong sleep hygiene promotes consistent, uninterrupted sleep and can be tailored to the individual, but at its core it is about the decisions we make to prioritize sleep.
Ask yourself:
Do you have a hard time falling asleep?
Do you wake up often throughout the night?
Do you experience daytime sleepiness?
Do you have an overall lack of consistency in how well you sleep and how long you sleep?
Do you find it hard to get out of bed?
Do you experience daytime sleepiness? Nod off during the day?
Do you have difficulty paying attention or remembering information? Do you experience brain fog?
Have you been feeling more anxious and depressed?
Are you experiencing more interpersonal conflict?
These are all indicators that you may have poor sleep hygiene.
The good news is that you can improve your sleep by engaging in the below steps:
Have a set wake up time. This helps create a habit and consistency of routine. It is difficult to establish a sleep routine when it changes daily.
Create and follow a nightly routine. A consistent routine signals to your brain to prepare for sleep.
Engage in healthy habits that promote sleep. This includes things like getting regular exposure to daylight, regular exercise, reducing all substance use (including caffeine), limiting naps, and restricting in bed activities.
Optimize your sleep environment. This includes having comfortable bedding, setting your room to a cool temperature (between 65 to 68 degrees is recommended), and blocking out light and reducing noise.
Limit screen use before bed. Blue light can disrupt the production of melatonin and impact your ability to fall asleep. It is recommended to step away from screens about an hour before bed and to schedule wind down time about 30 minutes before bed. Engaging in relaxation techniques like meditation or deep breathing during your wind down time (and as part of your night time routine) can help prepare your mind and body for sleep.
Limit the tossing and turning. If you are struggling to fall asleep, give it 20 minutes and if you are unable to fall asleep, get up. You don’t want to build an association with your bed that marks it as a place of stress and anxiety. Try some relaxation techniques and other quiet activities until you feel tired before trying again.
Keep a sleep journal. It can be a helpful tool for tracking sleep and identifying things that could be impacting your rest.
We hope that these tips can help you create a healthy sleep routine and engage in some restful self-care. If you feel you need more help, please reach out and one of our counselors can help walk you through how to get better sleep.