In my role as a psychologist, I help people who struggle with sleep. Here are some suggestions to help you move past your sleep difficulties.
Many people struggle with poor sleep habits in today’s busy world. We often stay up too late, wake up too early, or disrupt our sleep with substances like alcohol and drugs. Additionally, late-night activities, such as watching TV, can over-stimulate us and affect our rest. Here are some essential tips to help improve your sleep habits, many of which are surprisingly overlooked.
Personal Sleep Habits
- Set a consistent bedtime and wake-up time. Try to keep your sleep schedule as consistent as possible. Your body will learn to fall asleep at a specific time if it's maintained regularly.This is crucial, even if you're not working. From my experience as a psychologist, I believe this habit is essential.
- Limit daytime naps. Napping during the day can interfere with nighttime sleep. If you must nap, keep it short (20-30 minutes), and try to do so earlier in the day. Long naps may leave you feeling groggy and disoriented (this isknown as sleep inertia).
- Avoid alcohol 4-6 hours before bed. While alcohol may initially help you fall asleep, it can disrupt your sleep cycle and cause you to wake up during the night. If needed, try eliminating alcohol and caffeine for a few months to reset your sleep patterns.
- Cut out caffeine 4-6 hours before bedtime.This includes coffee, tea, chocolate, and sodas. Also, avoid heavy, spicy, or sugary foods during this time, as they may prevent you from staying asleep. Though I love caffeine too, I’ve found that it can disrupt my sleep. Keep in mind that improving your sleep may require you to experiment with multiple changes.
- Exercise regularly, but not right before bed. Exercise improves sleep, but vigorous workouts within 2 hours of bedtime can make it harder to fall asleep. Personally, I’ve noticed that late-night workouts can interfere with my sleep. Consider exercising in the morning and trying meditation in the evening to help you unwind.
Sleep Environment
- Ensure your bedding is comfortable. Uncomfortable pillows or mattresses can negatively affect your sleep. Check if this is an issue and make adjustments as needed.
- Find the right sleeping temperature. A cool, well-ventilated room is often ideal for sleep. Ensure your bedroom isn't too hot or cold.
- Reduce noise and light. Minimize distractions that can disturb your rest. You may want to use blackout curtains or white noise machines if needed.
- Reserve the bed for sleep and intimacy. Avoid using your bed for work or entertainment. This helps train your body to associate the bed with rest.
Pre-Sleep Tips
- Have a light snack before bed.Foods like warm milk or bananas, which contain tryptophan, can help encourage sleep. I would also consider avoiding heavier foods before bed.
- Practice relaxation techniques. Yoga, meditation, or deep breathing exercises can reduce stress and relax your body before sleep. Consider searching for a progressive muscle relaxation exercise to help improve your sleep.
- Leave your worries behind. Avoid bringing work, school, or personal concerns to bed. Some find it helpful to set aside a “worry period” earlier in the evening to address such matters. Setting a 'no work' rule a few hours before bed may help improve your sleep.
- Establish a pre-sleep routine.Engaging in a relaxing activity, like reading or taking a warm bath, signals to your body that it’s time to wind down. If you don’t fall asleep within 15-30 minutes, leave the bed and do something calming until you feel sleepy. Considerations: if the bath is too hot, you will increase your bodies temperature and it may influence your sleep quality in a negative way.
If You Wake Up During the Night
- Don't lie awake in bed. If you wake up and can’t fall back asleep within 15-20 minutes, get up and do something quiet, like reading. Avoid stimulating activities, such as watching TV or working. Considerations: do not go on your cellphone. The light will keep you awake.
The Role of Television
- Avoid TV before bed.TV can keep you awake longer, as it is engaging and stimulating. It’s best to keep the TV out of the bedroom, but if you need background noise, try the radio instead.
Other Considerations
- Physical factors. Conditions like arthritis, acid reflux, headaches, and hot flashes can affect sleep.
- Mental health. Anxiety, depression, and stress can also disrupt sleep, and in some cases, sleep issues may be the only visible sign of depression. If you suspect this, speak with a doctor for guidance.
- Medications. Certain medications can cause sleep disturbances. Consult with your doctor or pharmacist if you suspect your medication may be affecting your sleep.
- Sleep aids. A doctor may recommend short-term use of sleep medications in some cases. Any decision about sleep aids should be made in consultation with your healthcare provider.
Ultimately, the goal is to rediscover natural sleep. Always follow the guidance of healthcare professionals to improve your sleep quality.
Source: University of Maryland Medical Center
