Simple Steps to Better Sleep
Sleep is deeply connected to our mental health. A good night’s sleep can improve mood, focus, and overall well-being, while poor sleep can make everything feel a bit harder. If you struggle with sleep, you're not alone—many people do. It's important to remember that sleep issues are common, and there are simple steps you can take to improve your sleep over time.
Sleep hygiene is all about building habits that help you sleep better and cutting back on things that might get in the way. It might not guarantee the perfect sleep, but it definitely increases the likelihood of getting a good night’s rest!
Remember, everyone’s different. What works for one person might not work for another. So, take some time to try out these tips, tweak them to fit your life, and notice how your sleep improves over time.
1. Keep a Consistent Schedule
Stick to a Regular Sleep Schedule: Try to go to bed and wake up at the same time every day—even on weekends. This helps regulate your body’s internal clock.
Limit Naps: If you need to nap, keep it short (20-30 minutes) and not too late in the day.
2. Maintain Healthy Habits
Watch What You Eat and Drink: Avoid caffeine and heavy meals late in the evening. Alcohol might make you feel sleepy at first, but it can disrupt your sleep later in the night.
3. Get Moving During the Day
Exercise Regularly: Physical activity during the day can help you fall asleep faster and enjoy deeper sleep. Just avoid vigorous exercise close to bedtime.
4. Use Your Bed for Sleep
Bed = Sleep and Relaxation: Keep the bed for sleep, sex, or relaxation only. Avoid doing work, eating, or watching TV in bed to create a strong association between bed and sleep.
5. Create a Wind Down Routine
Create a Relaxing Bedtime Routine: Spend the last hour before bed doing something calming—whether it’s reading, taking a warm bath, or practicing a relaxation technique. This helps signal to your body that it’s time to rest.
Dim the Lights: Reduce exposure to bright screens and lights an hour before bed. This helps your brain wind down.
6. Set the Right Environment
Cool and Comfortable: Aim for a cool, quiet, and dark room. Use blackout curtains or an eye mask, and try earplugs or a white noise machine if noise is an issue.
Comfortable Bedding: If you can, invest in a mattress and pillows that feel comfortable to you. It’s worth it!
7. Don’t Force Sleep
Don’t Force Sleep: The more we try to force ourselves to sleep, the less likely we are to actually fall asleep! If you’re not asleep after 20-30 minutes, get up and do something boring or relaxing until you feel sleepy.
8. Calm Your Body
If you’re feeling anxious or distressed, it's important to calm your body before you can fall asleep. Use whatever skills help you relax. If you need ideas, check out this blog post.
Looking to put these tips into action? Check out my free Sleep Hygiene Worksheet.
All the best,
Jayne