Sleep Strategies
Sleep issues are frequently mentioned in sessions, so I thought it might be helpful to pull together some information and resources to share.
Occasional sleep disruptions - or more chronic insomnia episodes - can result in trouble with focus and concentration, lack of energy, irritability and depressed mood, somatic complaints like headaches, difficulty with memory, slowed reaction time, changes in appetite and metabolism, and other problems. We can generally push through the day after a fun late night leaves us without enough sleep, but if you're feeling tired more often than not, it's important to make getting enough quality sleep a priority.
Reasons for poor sleep vary. Getting caught up in a movie or show, continuing through one more chapter in a good book, and finishing a game with friends happen without us paying attention to time. Completing a project for work or getting through a school assignment also keep us up later than we want. Sometimes activities aren't to blame, though, and instead we struggle to sleep because our thoughts wander or race. We may experience anxiety or have worries about something the next day or something that's already happened that we get stuck re-thinking. Alcohol and other drugs and medications have a direct impact on quality of sleep. Sometimes medical conditions cause sleep disruptions.
Screens may be as big a problem as the other situations mentioned, but fortunately there's a fairly easy fix. If we've talked about sleep at any point, I have mentioned that it's best to shut down screens at least 30 minutes before bed. According to the Cleveland Clinic, there are three key reasons screens create sleep problems:
Your mind is psychologically engaged
Blue light from the screen suppresses melatonin
Processing information (emotionally and cognitively) delays sleep cycles, including REM which is especially important in helping consolidate memories
If you've had a period of disrupted sleep, it may take some time to get back into a good sleep routine. Changing routines means changing behaviors and sometimes lifestyle, and it does require consistency. Effective strategies to improve quality and quantity of sleep include:
Sleep hygiene:
Create a schedule. Give yourself ample time to wind down, wash up, and relax before lights out. Stick to your schedule - keep bedtime and wake up time consistent each day
Eliminate caffeine, alcohol, and heavy foods before bed
Screens off 30+ minutes before bed
Create a serene sleep environment: dark, cool, and quiet. Eliminate messy spaces, cover lights from electronics
Exercise early so your core temperature drops before bedtime
Bed is for bedtime activities only! No eating, studying, TV watching, scrolling through your phone
Sleep-specific strategies:
CBT (Cognitive Behavioral Therapy) activities including
Breathing exercises
Cognitive restructuring
Visualization / Imagery exercises
Progressive muscle relaxation
Journaling - an hour before bed is the latest in order to let thoughts settle before lights out
Gentle stretching / yoga helps to work out any tension your body is holding onto from the day
Meditation strategies including guided meditations can be helpful. If you are using your phone to listen to a guided meditation, be sure to keep the volume as low as possible and cover the screen to keep your room dark and prevent problems caused by blue light before bedtime
Aromatherapy is fun to explore. Essential oils such as vanilla, lavender, and chamomile are known to have restful properties
Once you've gotten your nighttime routine under control, let's work on creating successful mornings!
In our October 2021 🐰🐰 blog, I talked a little bit about the dangers of hitting the snooze button in the mornings. I know from experience that it is a hard habit to break... but not an impossible one. If you are guilty of a snooze button habit, I ask that you try quitting for just a week to see if you notice any improvement in your morning routine. Whether you use a phone or an alarm clock, I recommend plugging it in across the room. Getting out of bed in the morning - actually standing up and moving your body - gets you closer to your coffee or the shower and decreases the likelihood that you will get back under the covers.
If your home is set up with smart-home capabilities, you can schedule lights to come on to help pull your body out of slumber - especially helpful with darker mornings in the fall and winter months. Old-fashioned plug-in timers are also inexpensive and do the trick.
Have something to be excited about in the mornings. Motivation makes everything easier!
Watch the sunrise ☀️
Set your coffee maker or have everything ready to get your coffee or tea brewed right away
Reward yourself for an early morning with a special treat - anything from fresh fruit to a kitchen dance party. I'm 100% supportive if you want chocolate for breakfast
Make time to meditate, journal, read, draw... anything that gets you grounded for the day
If you've been consistent with lifestyle and behavioral changes and the work we're doing together, and things don't seem to be improving, you may want to consider talking with your healthcare practitioner about completing a sleep study to see if there's anything medical that might be interfering with you getting the rest you need. These are much easier to do now than they were a few years ago - most are completed at home rather than at a sleep clinic so they are better able to capture your true routine... and certainly it's better to sleep at home than in an observation room. Your healthcare provider may recommend you try medications and/or supplements in addition to lifestyle changes. There are a number of over the counter sleep aids (ex. melatonin, CBD) but it's always best to check in with a healthcare provider before starting anything.
Please let me know if you would like help to create a nighttime routine, try a new CBT exercise, and if you want to explore motivators to get you up and moving in the morning.
https://health.clevelandclinic.org/put-the-phone-away-3-reasons-why-looking-at-it-before-bed-is-a-bad-habit/
https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
https://www.sleepassociation.org/blog-post/why-you-should-only-use-your-bed-for-sleeping/
https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
