Sleep Hygiene & Mental Wellness
Rachel Damin, MHC
Obtaining healthy sleep is vital for achieving mental clarity, improving your mood, and decreasing stress. Despite the importance of sleep and the impact that it has on physical and mental wellbeing, many people find it challenging to prioritize sleep and have difficulty setting themselves up for a full night’s rest.
If you have ever struggled to fall asleep, if you wake up frequently during the night, or if you have difficulty maintaining consistent sleep schedules (or maybe you have experienced all three!) - you are not alone, and it is possible to improve your relationship with sleep by improving your overall sleep hygiene.
Sleep Hygiene is a term that refers to healthy behaviors, habits, and environmental factors that can support you in having a good night’s sleep. Included below are a few helpful tips and strategies that can improve the quality and consistency of your sleep.
Establishing a Daily Routine: Commit to waking up and going to sleep at around the same time every day so that your internal clock knows what to expect.
Creating Pre-Sleep Rituals: Prior to bedtime, identify a ritual or routine that helps you to wind down. Examples of this include having a regular skincare routine, making a cup of tea, practicing deep breathing exercises, or doing a 5-10 minute meditation.
Maximizing Comfort: Make your bedroom or sleep area a place where you feel comfortable, cozy, and safe. This can include investing in an extra-plush comforter or quality pillows, installing blackout curtains, or setting up a sound machine.
Avoid Activities That Prevent Sleep: Limit screen time to approximately 2-3 hours before bed. Because the blue light that is emitted from phones, television, and computer screens blocks melatonin production, blue light can reduce the quantity and quality of your sleep. Additionally, try to limit caffeine intake and overall food intake about 2 hours prior to bedtime - eating or drinking too close to bedtime can make it harder for your body to reach a restful state.
Acceptance & Flexibility: Regardless of what techniques you use - there will inevitably be times when sleep will not come easily. During these times, try getting out of bed and engaging with a relaxing activity such as reading, journaling, or listening to calming music. Even if you are not able to sleep - spending time at rest is still beneficial!
If you have tried these strategies and have not had any success or improvement, it may be helpful to reach out to your primary doctor or psychotherapist to discuss alternate options or underlying concerns that may be impacting your sleep.
https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia
https://www.verywellmind.com/how-sleep-affects-mental-health-4783067