Nov 5

Conquering Insomnia and Getting Quality Sleep

Many of us struggle with insomnia and feel sleep deprived. We all know sleep is important, but actually getting quality sleep can be difficult. The good news is that small, consistent changes in your sleep habits and daily routine can have a big impact on how well you rest at night.

 

Here are seven tips for superior slumber:

  1. Set a schedule.

Try to go to bed and wake up at consistent times, even on the weekends. Your body’s internal clock works best when it knows what to expect.

 

  1. Don’t force sleep.

Stick to the 20-minute rule. If you don’t fall asleep within 20 minutes, get up and do something relaxing such as reading or drawing. Avoid screens, like your phone or tablet. Anything too stimulating can keep you more awake.

 

  1. Watch what you consume.

Caffeine, nicotine, and alcohol can all interfere with sleep, and caffeine can linger in the body for up to 12 hours.

 

  1. Avoid napping.

Naps are tempting, especially if you aren’t getting good rest at night. However, napping can make it harder to fall asleep at night, keeping you in a problematic sleep cycle.

 

  1. Use your bed for sleep only.

This can be a challenge for a lot of people. Many enjoy lying in bed to read, watch tv, or even do homework, but doing so creates new associations in the brain. By associating the bed only with sleep, your brain will more likely make you feel tired soon after crawling in bed.

 

  1. Exercise and eat well, but not before bed.

Regular exercise and balanced diet can improve sleep quality. However, avoid exercise and big meals for about two hours before going to bed.

 

  1. Create a comfortable space for sleep.

Sleep in an area that’s quiet, comfortable, cool and dark. Set your thermostat lower, and consider using black-out shades or a sleep mask to make your environment darker.

 

Did you know that Cognitive Behavioral Therapy (CBT) has been shown to be effective in helping people to conquer insomnia and improve their sleep? If sleep remains problematic, please reach out. Our expert psychologists have specialized training in CBT for sleep.