Sleep is one of the most crucial ways that we can nurture our bodies. And for many of us, it’s a challenge to get a full night’s sleep. Inconsistent or lack of sleep can contribute or exacerbate depression and anxiety. Most professionals recommend that adults receive 7-8 hours of sleep per night. If you are having difficulty sleeping, here are some tips:
- Stop the use of electronics at least 1 hour before bedtime.
- Establish a regular bedtime and wake-up time. (Keep it as consistent as possible–don’t “sleep in” on weekends or holidays).
- Limit caffeine use to at least 3 hours before bedtime.
- Ensure the room is dark, and that there are no interrupting sounds.
- Use the bedroom only for sleeping–don’t watch TV in bed.
- Meditate before bed.
- Focus on your sleep, and not your day’s challenges, or what might be tomorrow’s worries.
- If you are unable to sleep, get out of bed. Find an activity to do in another room, such as reading a book.
- Consider the use of a weighted blanket.
- Talk with a medical professional if you have difficulty sleeping, as there could be an underlying physical health symptom.
