Is Poor Sleep the New Normal? Part 2: A Guide to Starting your Sleep Journey!

 

As you may recall from part 1 sleep quality impacts our greater mental and physical health in a variety of ways. Even so, achieving adequate sleep can prove to be a great challenge. In light of this, below are a few introductory tips and things to consider, alongside reminders, for those who are hoping to improve their sleep habits!

Tips & Considerations:

  • Be mindful of food and beverage choices throughout the day!

Consuming alcohol or caffeine in the hours that lead up to bedtime can greatly alter the length and quality of the night’s rest. Given each individual reacts to and metabolizes these substances differently, utilize your best judgment and err on the side of caution when consuming them in the afternoon or evening hours, consulting a professional as needed for further guidance. Additionally, light, healthy snacks may be enjoyed up until it is time to rest, while full, hearty meals should be avoided in the 2 hours directly preceding sleep time.

  • Allow yourself time to unwind!

Rest is one of the highest forms of self-care, and we can get the most out of this rejuvenating time by creating a clear transition for ourselves at the end of the day. Whether you have the time or energy for an intentional 5 or 50 minutes, reflect on what low energy activities might help you separate from the stresses of the day and let your mind and body know it is okay to rest. Potential activities could include setting down your phone, reading a book, journaling, stretching, or chatting with someone you care for. These are a few suggestions to get you started, but it is encouraged that you explore others as desired in relation to what fills your cup at the end of the day!

  • Be intentional about your sleep environment!

Minimizing distractions and sensory inputs that are present where you rest can greatly improve your ability to stay and fall asleep. As even artificial light can trick our brain into thinking it is daytime, it is important to minimize exposure to bright, overhead lighting in the hour leading up to sleep, and further keep our spaces as dark as comfortably possible when finally getting to bed. In relation to noise, there are mixed messages on whether silence is best for sleep, as opposed to quiet music or a white noise machine for example. In either case, masking noises should be kept at a quiet level, only loud enough to block out undesirable noise pollution (such as traffic or talkative neighbors).

  • Listen to your body!

Our bodies are incredibly intelligent and often tell us many things if we have entered the space to listen. Most of us are aware of what happens when we are needing rest, whether it presents as increased irritability, a slower pace, or a combination of things. It may be our pattern to ignore or push through these cues when exhaustion creeps up on us, though it can be beneficial to look at the urgency of our outstanding tasks and shift them around to another day if possible in order to rest. School, work, or familial responsibilities may not be easily dismissed, but asking for help or adjusting your schedule to ensure better rest may allow you to perform better in these avenues down the road.

  • Work towards better sleep with those who live with you!

Similar to starting a new routine or changing up your diet, working towards better sleep with those in your household can increase your chances of success. Each person has preferences on how they spend their time and utilize their space before bed, but making your efforts and environmental preferences known can increase your chances at a better night’s rest. Even as others may not understand or desire to participate in your journey towards better sleep, communicating your needs can create a space of mutual respect and better sleep in time.

Reminders for your Journey to Better Sleep:

  1. Sleep hygiene is not one size fits all!

Our sleep needs can look different from others based upon our age, health, and daily energy expenditure. Similarly, our sleep routines will be unique to our preferences and lifestyles. Explore the tips above and provide yourself grace to find what works best for you!

  1. Change takes time!

As it takes time to develop poor sleep habits, the same can be said for creating good ones! Progress towards better rest is not linear and may not come at the pace which we hope, but we must weigh the discomfort of growth and change against the discomfort of struggling with inadequate rest and exhaustion.

  1. You don’t have to make the journey alone!

Seeking professional support as you work towards better sleep is an appropriate and common option! In some cases, improving sleep can be incredibly complex given that it is both a precursor to and symptom of various mental healthstruggles. See Part 1 to explore how a counselor can help you along your journey!

For additional blogs and resources here.

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