10 Tips for a Good Night Sleep

Sleep plays an important role in our lives, both for our physical well-being and our mental health. Our brain needs sleep to work properly and fully perform certain tasks, such as emotional regulation, coping with changes, learning properly, decision making, and paying attention to things going on around you. Studies have shown that if we do not get enough sleep we have a greater chance of struggling to get along with others, impulsivity, mood swings, depression, sadness, attention struggles or lack of motivation. Even losing just 1-2 hours of sleep a night can affect your functioning ability. Many people feel that they can still function “well enough” when they have a sleep deficiency, but they could be functioning at a higher level and are more likely to make mistakes when they’re running on a lack of sleep. A lot of times we cut out sleep when our schedules get busy, thinking it’s the easiest thing to cut back on, but making time for sleep actually allows us to perform better and protect both our physical and mental health, now and in the future.

There are steps that we can take to improve our sleep habits, but they require consistent, genuine effort to make them work. Allow yourself the time you need to get enough sleep and try out some of these ten tips to improve your current sleep habits:

• Have a set time that you wake up and go to sleep every day and be consistent with it, whether it’s a weekday or the weekend. There are going to be times when you may need to switch up your schedule, but they should be few and far between.

• Have time to relax, unwind, and enjoy some quiet time before you go to bed, preferably for the hour beforehand.

• Avoid strenuous movement/exercise, bright artificial light, large amounts of alcohol (preferably none at all) and eating heavy or large meals within a couple of hours before you go to sleep.

• Avoid stimulating substances, including nicotine, high caffeine content, or prescription stimulants if you’re planning on going to bed in the next eight hours.

• Exercise every day for at least 30 minutes.

• Expose yourself to as much natural light as you can throughout the day. Open windows/blinds, go for a walk outside, or invest in artificial bright lights for your home/work environment.

• Optimize your bedroom environment: keep your room quiet, cool, and dark when it’s time to sleep (using dim lights if needed before bed). Make sure your bed, blankets, and pillows are comfortable and to your liking. It can also be helpful to keep your room free of clutter and organized in a way that makes you feel relaxed.

• Use relaxation techniques when you’re feeling anxious or your mind is racing, such as meditation, a hot bath or shower, breathing techniques, yoga, etc.

• Avoid napping for long periods of time throughout the day and don’t take them in the late afternoon. While a good 20-30 minute power nap can be beneficial for adults, anything past that is no longer beneficial.

• Try a natural sleep supplement such as: melatonin, ginkgo biloba, glycine, valerian root, magnesium, l-theanine, or lavender.

The American Academy of Sleep Medicine (AASM) recommends that an adult over the age of 18 get 7-8 hours of sleep a day. While some of us may be able to say we spend 7-8 hours in bed, it doesn’t mean we’re getting a good night sleep. If you’re actively, sincerely trying to get more sleep and are still struggling consistently, talk to your doctor about possible sleep disorders and other options. If your lack of sleep is connected to a mental health disorder, such as anxiety, depression, PTSD, grief, etc. consider reaching out to a therapist to help you work on these issues.

By Susie Lee, AMFT