Introduction

Embarking on a journey towards better sleep is not just a personal quest but a scientifically backed endeavor. Research illuminates the transformative power of integrating the following 10 sleep guidelines, revealing fundamental steps toward elevating the quality of your sleep. By embracing these practices, you not only improve mental fitness but also elevate your overall health and well-being. Join us as we explore a hands-on approach to transform your nightly routines, paving the way for a more rejuvenating, healthier you. As a therapist, I use and encourage my clients to lean into these guidelines whether they came in because of sleep concerns or not.

Sleep Smart: Hit the Pillow Only When Sleepiness Strikes. Going to bed without feeling sleepy can lead to unnecessary frustration. When individuals go to bed too early, they often find themselves pondering the events of the day, planning for the next, or worrying about their inability to fall asleep. These thoughts and behaviors are counterproductive to achieving restful sleep and can contribute to the persistence of insomnia. It is advisable to delay bedtime until the natural onset of sleepiness. This may result in going to bed later than initially planned. However, it is essential to maintain consistency in waking up at the scheduled time, regardless of when you went to bed. This approach helps regulate your sleep patterns and promotes better overall sleep quality.

Embrace Better Sleep: Actively Step Out of Bed After 15 Minutes. If you find yourself becoming fixated on the clock or ruminating thoughts, it is time to step out of bed. When waking up in the middle of the night and attempting to fall back asleep proves unsuccessful after 15 minutes, it is best to leave the bed. The objective is to achieve a swift return to sleep. Re-enter the bed only when genuine sleepiness sets in – indicated by signs such as yawning, head bobbing, eyes closing, and a noticeable decrease in concentration. The aim is to reshape your association with the bed from frustration to restful sleep. Repeat this process as needed until it becomes a natural part of your sleep routine.

Bedroom Wisdom: Reserve Your Bed for Sleep and Intimacy Only. This guideline aims to establish a strong association between your bedroom and sleep, shifting the focus away from wakefulness. Similar to associating the kitchen with hunger, this rule aims to link your bedroom with sleep and pleasure. It is essential to adhere to this guideline both during the day and at night. Avoid activities such as watching TV, listening to music (accept mindfulness/relaxation practices), eating, or reading in bed. You might need to temporarily relocate items such as the TV or computer from your bedroom to aid in re-establishing a stable sleep cycle.

1.      Avoid Caffeine:

Avoid caffeine 6-8 hours before bedtime. Caffeine disrupts sleep and holds for those who may not perceive a stimulating effect. Individuals with insomnia tend to exhibit heightened sensitivity to mild stimulants compared to those with regular sleep patterns. Caffeine can be found in various sources, including coffee, tea, soda, chocolate, and several over-the-counter medications (e.g., Excedrin).

2.      Avoid Nicotine:

Nicotine, found in tobacco and vaping products, is a stimulant. Contrary to the belief that smoking helps relaxation, nicotine builds up in the system, generating effects similar to caffeine. It is essential to acknowledge that smoking, including vaping, is not a recommended strategy for returning to sleep. The stimulating properties of nicotine can hinder rather than promote a restful night.

3.      Avoid Alcohol:

While alcohol may initially support the onset of sleep, it is crucial to recognize that as the body metabolizes alcohol, sleep becomes disrupted and fragmented. Consequently, utilizing on a large amount of alcohol as a sleep aid is counterproductive and not recommended. Optimal sleep quality is better achieved by limiting alcohol use to small to moderate quantities.

4.      Limit Sleep Medications:

It is important to recognize that the effectiveness of sleep medications is only temporary. Scientific studies indicate that when taken regularly, these medications tend to lose their efficacy within approximately 2-4 weeks. Surprisingly, prolonged reliance on sleeping pills can exacerbate sleep problems rather than resolve them. Additionally, individuals who have used sleeping pills over an extended period may experience a rebound effect of insomnia upon withdrawal from the medication. Consequently, a misconception may develop, leading many to incorrectly believe they need sleeping pills for normal sleep.

5.      Exercise Regularly:

Engage in regular physical activity, preferably 30 minutes each day. Avoid working out within two hours of your bedtime to minimize the elevation of your nervous system that would interfere with falling asleep. Exercise in the late afternoon or early evening can aid sleep, often taking several weeks to become noticeable.

6.      Manage Stress:

Practice stress-reducing techniques such as deep breathing, meditation, or progressive muscle relaxation. Managing stress during the day can contribute to a more peaceful sleep at night.

7.      Eating Habits:

Avoid heavy meals. Avoid the following types of foods at bedtime; foods that may cause gas, caffeinated foods, high-fat foods, and/or spicy foods. Avoid going to bed on a full or empty stomach. Avoid snacks in the middle of the night, it may cause awakening to associate with hunger. Light snacks before bed can promote sleep i.e., a glass of warm milk/decaf tea, cheese, or a bowl of cereal.

8.      Create a Relaxing Bedtime Routine:

Establish a pre-sleep routine to signal to your body that it is time to wind down. Allow yourself at least an hour before bedtime to unwind. Read a book, take a warm bath, practice relaxation exercises, or engage in pleasant conversation with your spouse or children. Avoid getting into arguments or doing anything that increases your body’s arousal right before bed.  Reduce exposure to electronic devices like phones, tablets, and computers at least an hour before bedtime. The blue light emitted from screens can interfere with melatonin production.

9.      Optimize Your Sleep Environment:

Make your bedroom conducive to sleep. Keep it at a moderate temperature, comfortable, dark, and quiet. White noise machines, a fan, or earplugs can mask disruptive noises. Blackout curtains or a sleep mask can help darken the room. Position clocks out of sight to decrease visual worry over lack of sleep. Invest in a comfortable mattress that is not too firm or too soft and a pillow that is your right height and firmness.

10.   Consistent Sleep Schedule:

Establish and maintain a regular sleep schedule, even on the weekends and holidays. Regardless of your bedtime or the amount of sleep you got the previous night, wake up at your regular time every day. Consistency reinforces your body's natural sleep-wake cycle regulating your internal biological clock and maintaining that sleep-wake rhythm.

11.   Avoid taking Naps during the day:

The sleep you obtain during the day takes away from the sleep you need at night increasing restless sleep, difficulty falling asleep, or early morning awakening. If you need to nap, avoid sleeping after 3:00 P.M., and set an alarm so you do not sleep longer than 15-30 minutes.

Conclusion: Empowering Your Sleep Journey

The wealth of research underscores the transformative potential of incorporating the following 10 sleep guidelines into your routine. By embracing these best practices, you take a fundamental step toward enhancing not just your sleep quality but also your mental fitness and overall health.

Remember, adopting these practices may require time and patience. I suggest identifying one guideline you are interested in incorporating into your routine. Practice it for a week, and if, after that week, you feel comfortable with it, consider adding another. Allow yourself the room to gradually incorporate small changes. The more comfortable you become with these changes, the greater your likelihood of success. The key is to discover what works best for you and make gradual adjustments to enhance your sleep hygiene. Your sleep journey is unique, and the path to better sleep is a personalized one.

Embracing the journey to better sleep is a commendable step, and if you find yourself facing persistent challenges, seeking professional help is a powerful and encouraging choice. A healthcare professional or sleep specialist is like a dedicated ally on your path to improved sleep quality. They bring a wealth of knowledge and personalized insights, tailoring strategies to your unique needs. Remember, everyone's sleep story is different, and reaching out for professional guidance is a proactive way to unlock the doors to restful nights and a revitalized, brighter tomorrow. You're not alone in this, and with the right support, your sleep concerns can be addressed, paving the way for a more energized and fulfilling life.

Warmly,

Stacy Schumpert, LCSW

Next week we will look at: Restful Nights - How Your Therapist Guides You to Better Sleep

Key References

https://www.guilford.com/books/Brief-Cognitive-Behavioral-Therapy-for-Suicide-Prevention/Bryan-Rudd/9781462536665

https://www.sleepfoundation.org/sleep-hygiene

This publication is not copyrighted and is in the public domain. Duplication is encouraged.

The following content is for learning and curiosity purposes only.  It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your healthcare provider. The mention of any product, service, or therapy is not an endorsement by The Anxious Owl PLLC.

Last Updated: January 2024