Sleep: Basic Tips for Getting Better Sleep
Can't Sleep? What to do?
If you are not satisfied with your sleep, start by asking yourself what do you do to help promote good sleep? 9 out of 10 people are using electronics before bed according to the NIH report. As I will discuss more later this may be a major source of insomnia for many. If electronics are not helpful then what would can you do?
Start a bedtime routine. A bedtime routine is a set of activities that you do in the hour or so before bed. It can help you wind down and relax, making it easier to fall asleep.
You get to figure out how to make this routine fit for you. Keep in mind what works for one person may not work for someone else. We all know that person that can fall asleep in 2 seconds, its best to focus on what works well for you since not everyone struggles to wide down at the end of the day. That being said, there are some general things you can do to create a good sleep routine.
Here are my tips:
Start and end your routine at the same time each day. This will help to regulate your body's natural sleep-wake cycle. Meaning get up at about the same time each morning and create the night time routine that you do consistently most nights and do it at the same time.
Make your bedroom a relaxing and comfortable space. This means making sure it is dark, quiet, and cool. You may also want to use blackout curtains, earplugs, or a fan to create a more peaceful environment.
Avoid caffeine and alcohol before bed. These substances can interfere with sleep. Yes that means its best not to have an energy drink after a certain time. You can start by setting a specific time to stop caffeine, I usually recommend 2 pm. however, some people have to cut caffeine at earlier times.
Get regular exercise. This helps with the extra energy that your body has that may be making it hard to shut down at the end of the day. Exercise can help you sleep better, but it's important not to exercise too close to bedtime, as this can make it harder to fall asleep.
Avoid watching TV or using electronic devices in bed. The blue light emitted from these devices can interfere with sleep. This again is probably the biggest change that you can make to improve your sleep. I will talk more about this again in a later post. You can get all the IG, FB, and TikTock in during during the day but an hour before bed its best to shut it all down.
Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, listening to calming music, coloring, or a sleep meditation. You can youtube so many great sleep meditations to help you shut down your brain at feel so relaxed you feel like you are melting into your bed. Don't get frustrated if it doesn't seem to work the first few times. You can try a different one to see if you connect better with the voice or words used. It can take time to see these changes so be patient with yourself. I will say this over and over again. How long have your been doing it in a different way? We have to take the time time to let your brain relearn a different way to do things.
Go to bed when you're tired. Don't stay up late watching TV or working on the computer. If you're not tired, get out of bed and do something relaxing until you feel sleepy.
If you have trouble falling asleep after 20 minutes, get out of bed and do something relaxing until you feel sleepy. This will help to prevent you from associating your bed with frustration and wakefulness.
Creating a good bedtime routine can take some time and effort, but it's worth it for the improved sleep you'll get. If you're struggling to fall asleep, try creating a bedtime routine and see if it helps. If you need some supports or want more information reach out to a provider that works with clients to improve sleep.
Active Healing Psychiatric Services LLC can help using an integrated medicine approach based on your individual needs.
