Trouble Sleeping? Tips for Restful Sleep

Sleep is one of the most essential activities of life, accounting for approximately one-third of our lives. The quality and amount of sleep we get is directly related to our physical and mental health. Sleep hygiene refers to behaviors that positively influence our sleep experience. Good sleep hygiene is associated with feeling well rested, alert, and ready for daytime activities, improves memory, and promotes positive mood. Poor sleep hygiene is associated with depression, anxiety, decreased motivation, impaired cognition, increased risk of serious medical conditions including cardiovascular disease, diabetes and even cancer.

Achieving quality sleep is known to decrease the risk of getting sick, helps to maintain healthy weight, reduces stress, increases mental clarity, and improves judgement and interpersonal interactions. Hormone regulation is also influenced by sleep patterns such as cortisol, a hormone that influences stress response. Healthy sleep maintains balance in both mind and body and prepares us to face the challenges in our daily lives.

We all have trouble sleeping occasionally. We may be unable to fall asleep due to excitement or anxiety about the next day, and sometimes we aren’t sure why we are unable to sleep. It is normal to experience this on occasion but when we struggle to fall asleep and stay asleep throughout the night on a regular basis, many aspects of our lives are affected.

Certain activities stimulate the brain more than others and lead to insomnia or the inability to fall asleep and stay asleep. Research has demonstrated that there are many factors that influence sleep. So, what should we be doing before bed to get the best sleep we possibly can?

Do:

• Relaxing or boring activities prior to sleeping such as stretching, listening to calm music or a podcast, reading a book, journaling, drawing, deep breathing, or taking a shower. These activities slow the mind and our cognitive processes.
• Stick to a bedtime routine and waking schedule to train the body when to expect sleep, even on the weekends.
• Improve your sleeping environment by reducing distracting lights, sounds, and uncomfortable temperatures. Invest in a comfortable mattress and pillows, blackout shades, and white noise machines to mask outside sound when necessary.
• Exercise early in the day, at least two hours before bedtime as exercise can increase physical arousal.
• Get up and try again later if you’re unable to fall asleep within 20 minutes. Go back to a boring activity to induce drowsiness.

Avoid:

• Television, cell phones, gaming systems, and any other form of screen time at least 30 minutes before bedtime.
• Tasks that cause anxiety or worry close to bedtime. Make note of them and plan to do them tomorrow.
• Caffeine and alcohol 4-6 hours before bedtime. Caffeine activates our neurobiological systems and will maintain wakefulness. Alcohol requires metabolization and stimulates the body which can interrupt sleep despite initially inducing drowsiness.
• Staying in bed for anything other than sleeping. Working, studying, or watching television in bed trains the body to expect other activities than sleep when in bed.
• Napping during the day. While napping can alleviate feelings of sleep deprivation, it only contributes to the cycle of poor nighttime sleep.

While these tips are helpful, there are several other factors involved in achieving a good night’s sleep. If you are unable to get enough restful sleep after implementing proper sleep hygiene, consider seeking help from a professional like your doctor or a sleep specialist to consider other causes of poor sleep. Difficulty sleeping despite good habits may be associated with mental health disorders such as depression and anxiety. It’s always best to consult a professional when making changes to health-related activities, particularly one as important as sleep.