Sleep Tips
Everyone knows that sleep is important, yet people still do not prioritize it. Perhaps this comes from not fully understanding its central role in our overall health and the potentially drastic effects that a lack of sleep can have. A prominent sleep researcher, Dr. Matthew Walker, wrote a book called Why We Sleep that highlights the necessity of sleep for the mind and body. He argues that sleep is the most important thing we can do for our physical and mental health. More than diet. More than exercise. Sufficient sleep aids every organ in their functioning. On the other hand, getting less than seven hours of sleep doubles the risk of cancer. It increases stress and emotional instability and decreases fertility and immunity. While people may know what helps with getting good sleep. it is always helpful to review what the research supports and implement these practices if you do not already! Here are some sleep tips:
Develop a routine
Get into a habit of doing the same thing before going to bed each night. Engaging in this routine helps your brain prepare for sleep and know that it is time to start winding down. It is important to not just do the routine, but to do it at the same time each night. Having the same bedtime (even on the weekends!) also trains the brain to be ready to fall asleep when you want it to.
Use your bed for sleeping
Just as you can train your brain that it is time to sleep by engaging in your night-time routine and going to bed at the same time, you can also train your brain to associate your bed with sleeping. Try not to engage in other activities (e.g., watching TV, working) in bed. That way, when you get into bed, your brain knows that the next thing to do is fall asleep.
Be aware of how your diet and exercise can affect sleep
In terms of food, it is important to not eat a big meal right before bed and, on the flip side, to not go to bed hungry. In terms of fluids, it is advisable to not drink a lot of fluids generally leading up to bedtime. While alcohol can help people fall asleep, it disrupts REM sleep and thus the quality of sleep is negatively affected. Try to consume caffeinated drinks as far away from bedtime as possible, preferably in the morning. Consistent exercise aids sleep, but do your best not to do it within 2 hours of your bedtime and preferably earlier than that (e.g., before dinner).
Limit stimulation before bed
This includes exercise, screens of all forms (e.g., phone, television), and work. Instead, engage in more relaxing activities that can help the brain to start winding down (e.g., take a shower, read a book, meditate).
Accept that taking a break might be necessary
Sometimes, what makes it difficult to fall asleep is the reaction to not being able to fall asleep. The harder that one tries to fall asleep, the harder that it becomes to fall asleep, and frustration ensues. Rather than get worked up about it and continue to try to fall asleep, take a break and get up from your bed. Do something relaxing, maybe even boring for a bit, before going back to bed. Remember, you want your brain to associate your bed with sleeping – not frustration and anxiety! If you end up falling asleep later than you wanted, still try to get up at the same time as you were planning. Sleeping in longer might help that day with feeling less tired, but then it may be harder to fall asleep that night at your normal bedtime. Stick with your routine as much as possible, even when aspects of it get affected.
The final tip: the key to all the above tips is consistency! It takes time and practice for your brain to adapt to the changes that you might be making.
Reference: Walker, M. P. (2018). Why we sleep: the new science of sleep and dreams. Penguin Books.
If you are having sleep difficulties and want to talk to a therapist, our therapists at Sunrise Counseling can help.
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