5 Simple Ways to Make A Good Night’s Sleep Possible
We’ve all experienced it. You pull back the covers only to lay in bed for ten, twenty, thirty minutes. You count sheep. You breathe and try to empty your mind of today’s events and tomorrow's possibilities. Pretty soon, you’ve lost track of time, and a feeling of hopeless frustration creeps in.
Insomnia is a common sleep disorder that makes it hard for people to fall asleep and/or stay asleep. Many things can cause insomnia. Sleepless nights are a common symptom of anxiety and depression. People who have experienced or are experiencing something stressful can find it difficult to sleep as well.
Does Sleep Affect Your Mental and Physical Health?
Sleep is hugely important for your health and affects every area of your life. During sleep, your body repairs muscles and other cells. Sleep helps you solidify memories and improves concentration and focus. It also improves reaction times and decision-making. Getting good rest can boost your mood and mental health. Most people need between seven to nine hours of sleep each night.
Knowing that sleep is important is one thing, but how do you fall asleep when it seems impossible? When counting sheep fails, where do you turn?
Here are five simple practices that can help you beat your insomnia:
1. Establish a Sleep Routine
Consistency can change your sleep game. Establishing a good bedtime ritual can help train your body that it’s time for sleep. Your routine might include reading, journaling, practicing meditation and mindfulness, and/or other relaxing practices. Another good bedtime habit is to eliminate screens for the last hour or half hour of your day. This will allow your mind to rest and prepare for sleep.
You could also try to go to bed and wake up at the same time every day—this should include weekends! Going to bed and waking up at the same time will help regulate your body’s internal clock, and over time, it may make it easier to fall asleep and wake up when you want to.
2. Create a Good Sleep Environment
Take a look at your bedroom and consider how you can improve its sleep environment. Investing in comfortable bedding is a rewarding option. It’s amazing what a good mattress and pillow can do. Before bed, you might eliminate all lights. Whether this means using a blackout curtain or buying a soft sleeping eye mask, getting rid of light can improve your sleep. Cancelling all distracting noise can help improve your sleep too. White noise machines and earplugs are two good options. Be sure to keep your room at a comfortable temperature—not too cold and not too warm.
3. Be Mindful of Diet and Exercise
While it may seem like a no-brainer, it’s an easily forgotten practice: Avoid drinking caffeine and consuming sugar before you bunker down. Why? These substances lend energy, which can make it harder for your brain and body to accept that it's time to rest.
Regular exercise can help you fall asleep fast and improve sleep quality. However, vigorous exercise close to bedtime should be avoided since it can make it harder to rest.
4. Get Up if You Can’t Sleep
If you are having trouble sleeping, you might get up and write down your thoughts, read a book, take a bath, or drink some un-caffeinated herbal tea. Do something relaxing. The idea is that soon, your slow activity will prompt your brain and body to go to sleep.
5. Seek Professional Help
As restlessness and insomnia are often symptoms of anxiety, depression, and stress, you might consider seeking aid from a professional. At Sage Family Counseling, we teach anxiety-reducing methods that can make a regular night of sleep attainable. Our team strives to help our clients understand how to overcome their stressors and live a healthy life.
If you or a loved one are dealing with stress or anxiety-related insomnia, reach out to Sage Family Counseling today.
