Sleep is where it’s at!
I see so many people in my office who have trouble with sleep. Whether it is getting to sleep or staying asleep, any problems surrounding a quality night of rest can be debilitating. One of the ways to improve your sleep is to adopt the term “sleep hygiene” and follow some of these simple steps.
Getting ready for bed:
- Establish a relaxing routine, such as taking a bath or drinking caffeine-free tea.
- Avoid watching tv and looking at your computer screen before bedtime.
- Stop ruminating over problems before and while you are trying to go to sleep. If you cannot shut your mind down, keep a pad of paper by your bed and write your thoughts down to get them out of your head.
- Lavender essential oils can be soothing and create relaxing environment.
Creating a sleep-inducing environment:
- Use black out drapes or keep your room dark.
- Wear earplugs or run a noise machine to block out disturbing noises.
- Learn some guided imagery techniques to help relax your mind and body. There are many helpful apps created just for this!
- Maintain a regular bedtime schedule, and stick to it!
Falling asleep after you wake up in the middle of the night:
- If you cannot fall back asleep within 20 minutes, get up and move to another room and do something boring until you feel sleepy.
- If you are hungry, eat something light.
- Practice meditation or yoga techniques until you get sleepy.
If you find yourself having lots of anxious thoughts, and they keep you up at night, you may benefit from talking to a therapist to learn ways to reduce your anxiety. Call Deborah to see how! (619) 431-1842.