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Sleep Hygiene

Many of our clients experience sleep disturbances and/or insomnia. Restful sleep is an essential part of maintaining physical and mental wellness. The practices involved in promoting sleep are called “sleep hygiene.”

The following is recommended if you are struggling with sleep:

  • A consistent nighttime routine: Going to bed and waking up at the same times daily can help solidify a routine and make it easier to fall asleep. It may also help to have a set of tasks that you do regularly before going to bed to get your body prepared. For example, if you brush your teeth and then read a book chapter every night before going to bed, this set routine can cue your body for bedtime.
  • Careful food/drink intake: Drinking caffeine close to bedtime can significantly impact your ability to go to sleep. It is recommended that caffeine intake stop by late afternoon/early evening. Further, having a heavy meal can interfere with sleep; if you find yourself hungry before bedtime, a light snack is recommended.
    • This includes avoiding alcohol use: While some people use alcohol to sleep, this actually interferes with restful sleep as REM sleep can be suppressed by alcohol.
  • Engagement in relaxing activities: Listening to soothing sounds or stretching before bedtime can help relax your body for sleep. Exercise can also help with sleep. The following link (http://turningpointai.com/wptpai/coping-with-self-soothing/) provides some self-soothing techniques that may help relax you before going to bed, particularly if you struggle with racing thoughts at night.
  • Avoid electronics: Phones and other electronics (e.g., laptops) should be avoided about an hour before going to bed. Setting a good nighttime routine that avoids electronic use can help reduce the desire to be on your phone or computer before bedtime.
  • Be mindful of your sleep environment: Having your bedroom set so that it is a restful space (e.g., clean, soothing) is important in maintaining good sleep hygiene. Further, avoid using your bed/bedroom for work if possible.

It should be noted that this is not a cure-all for any and all sleep issues. However, engaging in these basic tasks can help reduce the likelihood of sleep difficulties.