Sleep Better Tonight
Tossing and turning at night? Decades of sleep research has pulled back the veil on which habits make or break a good night’s sleep.
My advice? Pick 3 tips below to try out this week. Make a commitment for just 2 weeks, keeping a log of what you’ll do every night and morning, and measure the benefits (smart watch, pen/paper). Look for patterns and reward yourself for sticking to the plan. Small rewards go a long way!
Want a done-for-you log? Click here
Easy, affordable strategies to try tonight:
Get in bed when drowsy, not just tired. You read that correctly. Like to read before bed? Do that in the chair next to the bed. TV? Watch it downstairs. Only get in bed when you feel the drowsy sleep hormones kicking in. That way, your brain will associate the bed with falling asleep.
Same goes for tossing and turning. Get out of bed after 20 min of wakefulness. Why? Bed becomes the place where you sleep, not struggle.
Pick a low-stimulation activity if you cannot sleep. Opt for a screen-free activity like a book or laundry.
Set a bedtime routine at the same time every day. Even if it’s just five minutes, do the same thing every night. Your brain will be primed to say”Oh! Bedtime is approaching. Let’s settle down our system.”
Likewise, set the same wake time every single day, even on weekends. There is a TON of science to get into here, but for this post, suffice it to say that it’s important while getting your sleep back on track.
Struggling with anxiety and poor sleep? You’ve heard this a million times because, well, it’s true: keep moving. Exercise during the day, even a 20 minute walk, can work wonders for your mental health and sleep. Bonus points if you exercise in the morning with weights.
Limit alcohol and caffeine intake. These two are low-hanging fruit that will dramatically improve the quality of your sleep, if eliminated.
Remember- sleep CAN and WILL get better, with the right support. If you’ve been struggling with poor sleep for a long time, it may be time to try Cognitive Behavioral Therapy for Insomnia. Here at Healthwise Psychology, we see people get better sleep every single day. Book an appointment if you’d like support.
