Sleep Hygiene

Most of us have had the unfortunate experience of getting into bed, ready for a restful sleep, just to toss and turn all night, then dread the alarm that will soon buzz. For some, these are rare occasions, which most likely occur the night before a big presentation or after an argument, for example. For others, this happens more than we would like to admit.

Why do some people have no trouble at all falling asleep each night, while others try counting sheep, going to bed early, and drinking a nice cup of tea before bed with no change in their ability to fall and stay asleep? The answer could be our sleep hygiene and the routine (or lack of routine) kept each night prior to bedtime. Continue reading to learn more, and if anxiety, depression, or other mental health problems are impacting your ability to get a good night’s sleep, counseling services from Clarity Counseling Center can help. Contact us today to learn more.

What Is Sleep Hygiene?

Sleep hygiene is the routine, rituals, or rules that one follows every night to prepare for bed in order to have a positive sleep experience and wake up the next day feeling rested and ready to take on the day. We have all been told since grade school that it’s important to get eight hours of sleep each night. But falling asleep is often less about how long you are in bed and more about the steps you take before you lay your head on your pillow. This is important because poor sleep hygiene can affect your mental and physical health.

Signs That You’re Not Getting Enough Sleep

Other than struggling to turn the alarm off in the morning, how do you know you may not be getting enough sleep each night? Some signs you may notice include changes in your physical appearance, such as puffy eyes, acne breakouts, dark circles under your eyes, or weight gain. Behaviors related to insufficient sleep include craving junk food, increased caffeine intake, and lack of focus or memory loss, as well as mood swings and fatigue throughout the day. These signs could be an indication that you are not getting enough sleep, or that the sleep you are getting is insufficient for your needs.

The Impact Of Insufficient Sleep

Insufficient sleep can have some pretty serious negative impacts on your life. Research has found that being sleep deprived can weaken your immune system, making you more susceptible to illness and increased symptoms when experiencing sickness. There are also links to digestive issues and cardiovascular concerns if insufficient sleep continues over an extended period of time. Another long-term effect of not getting adequate sleep is the possibility that your mental health could suffer. Stress and some mental health disorders, such as depression and anxiety, have been linked to lack of sleep, and mental functions may be affected, evidenced through a decrease in focus and poor decision-making skills. Research also suggests that struggling with mental health can worsen sleep pattern issues if not addressed. If you’re struggling with mental health issues, our counseling center can help. Schedule counseling services today!

Breaking Bad Sleep Habits

Cultivating good sleep hygiene is simple and requires little effort once you recognize the habits that may need to be altered. Below are some behaviors that could be getting in the way of a good night’s rest:

Screens: Using your phone or watching TV while in bed causes your eyes to strain unnecessarily and makes it more difficult for your brain to slow down and prepare for sleep.
Eating before bed: Eating late in the evening can lead to an increase in energy from sugar intake, making it difficult to fall asleep quickly.
Watching the clock: Continuously staring at the clock when finding it difficult to fall asleep increases anxiety and could lead the brain to overthink and the inability to fall asleep even more.
Fluids: Drinking a lot of fluids before bed can increase trips to the restroom as well as decrease one’s ability to fall asleep. It is important to drink enough so you don’t wake up thirsty but not so much that you are running to the bathroom all night.

Building Good Sleep Habits

Creating new behaviors may help increase your likelihood of falling asleep faster and feeling rested when you wake up. Below are a few examples of ways to establish a positive nighttime routine that prepares you both physically and mentally for getting the best sleep possible:

Stick to a strict sleep schedule: Go to bed each night and wake up each morning at the same time. Do the same on weekends and holidays (as much as possible) to help your body acclimate to your new schedule.
Relaxation: Try something new to relax your mind and body before lying down in bed. Some possible options include yoga, meditation, progressive muscle relaxation, and journaling.
Exercise: Exercising regularly helps release energy and toxins from your body. If you are working from home or have a desk job, you may not be getting enough energy out during the day, which could lead to your body not feeling tired enough for bed. Just don’t work out too late in the evening to avoid an energy spike before bed!
Routine: Set aside 30 minutes to an hour each night to complete your nighttime routine, and try to keep your routine each and every night in order to limit fluctuation in your sleep outcomes.

All these things can increase your ability to fall asleep, stay asleep, and wake up well-rested every morning. Determination and sticking with your routine, even if you do not see immediate results, can garner long-term improvement in your sleep habits. When assessing your needs for a positive sleep routine, remember to be creative and focus on your personal experiences. No one knows you like you do, which makes you the best person for the job! However, it is important to note that if you continue to struggle with sleep and not feeling rested even after making some of these important changes, it is advisable to consult with your primary care provider to ensure there are no underlying health or sleep disorders at play.

Clarity Counseling Center – Counseling Services Wilmington

Here at Clarify, we help people set goals and trade out old patterns for peace, joy, and fulfillment. That includes trading bad sleep habits for better sleep hygiene! If you’re ready to schedule counseling services, contact us today.

Resources:

X (Twitter)Facebook

Request Appointment