Sleep day is on March 15th and serves as a reminder that sleep is an important part of health and overall well-being. We do a lot of promoting mental health but often overlook the importance of basic health habits and how they can impact our moods or functioning. I would guess that many of you reading this have struggled with falling asleep, staying asleep, or just not feeling rested. Sleep is a basic need, much like eating, drinking, and breathing. However, 1 in 3 adults report not getting adequate rest or sleep. When this occurs, we start to see a decline in productivity and an increase in health-related issues and illness.Â
Diet, physical activity, and sleep are often discussed in therapy sessions as they can significantly impact symptoms and moods. Often, we work with clients to explore a more consistent sleep schedule and implement healthy habits that lead to bedtime. The term ‘Sleep Hygiene’ covers these behaviors and habits. Here are a few tips I and other counselors often recommend in order to improve sleep:
- Try to keep a consistent bedtime, even on vacation or weekends
- 20/20 rule: if you can’t fall asleep after 20 minutes, take on a non-stimulating task for 20 minutes and try again!
- Â Ex: folding laundry, putting away dishes, coloring books, etc.
- Avoid watching TV or working from your bed
- No electronics 30 minutes before bedtime
- Consider listening to white or brown noise. If you respond better to music, it’s recommended to listen to instrumental music only.
- Exercise regularly (avoid strenuous exercise close to bedtime)
- Avoid caffeine in the evenings
- Establish a routine; do the same 3 things before bedtime.Â
- Ex: brush your teeth, wash your face, pray
- Ex: stretch, journal, brush your teeth
Sleep can be disrupted by changes in schedules or increased stress, so some sleep issues are normal and expected; however, if you believe you have a more serious sleep disorder, please talk to your primary care provider. If you think medication may be helpful, including melatonin, magnesium, or other sleep supplements, please consult your physician as well! Therapy is often a good start to decreasing some factors contributing to poor sleep quality. Cognitive Behavioral Therapy is a recommended treatment modality for fighting sleep issues and disorders. Get started with Embark Counseling Services today to improve your overall health and wellness!
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