Sleep Hygiene
Can’t get a good night's rest? Wake up feeling groggy and tired? Have trouble sleeping through the night or even getting to sleep at all? You may have disordered sleep, and you’re not alone. According to the CDC, between 10 and 30 percent of adults in the US have some sort of sleep disorder, whether that be caused by a medical or a mental health disorder. Issues with sleep can have lasting effects on your daily life and can contribute to burnout, stress, irritability, challenges in relationships, difficulty with focus, low motivation, depression, anxiety, and physical health conditions.
When you struggle to get a good night’s rest, ensuring that your sleep hygiene is adequate can help create improved sleep quality. Sleep hygiene refers primarily to the circumstances that surround your sleep and the routine that you create around your sleep as well. When sleep becomes a problem, it is important to examine your sleep habits as well as to seek professional support.
When shifting your sleep habits, creating a consistent sleep routine is vital. Ensure that by and large you are going to bed around the same time each evening. Create a pre-bedtime regimen that you can rely on that helps indicate to your body and mind that it is time for bed. Shut off electronics at least a half hour before you go to sleep. Engage in nightly relaxation activities such as journaling, meditation, stretching, or sleep stories to aid in releasing any stress or tension built up from the day to make falling asleep easier. Avoid eating or drinking within an hour of your chosen bed time.
Along with a healthy sleep routine, it is also important to create a soothing sleep environment. Ensure that the lighting and noise level in your sleep space is conducive to restful sleep. Make sure the temperature of your room and bedding is comfortable for you based on your individual preferences. Invest in a good mattress or any other sleep accessories you find helpful. Set boundaries with others in your home around your sleep needs as necessary.
Disordered sleep can create havoc on your physical and mental health during your waking hours. Being mindful of your sleep hygiene can aid in creating more restful sleep, but is sometimes just not enough. If you continue to struggle with sleep after changing your sleep habits, professional intervention can help, so don’t hesitate to reach out. Happy snoozing!
