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Sleep Hygiene

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:

  1.  Stop the use of electronics at least 1 hour before bedtime.
  2. Establish a regular bedtime and wake-up time.  (Keep it as consistent as possible–don’t “sleep in” on weekends or holidays).
  3. Limit caffeine use to at least 3 hours before bedtime.
  4. Ensure the room is dark, and that there are no interrupting sounds.
  5. Use the bedroom only for sleeping–don’t watch TV in bed.
  6. Meditate before bed.
  7. Focus on your sleep, and not your day’s challenges, or what might be tomorrow’s worries.
  8. If you are unable to sleep, get out of bed.  Find an activity to do in another room, such as reading a book.
  9. Consider the use of a weighted blanket.
  10. Talk with a medical professional if you have difficulty sleeping, as there could be an underlying physical health symptom.