Sleep Hygiene: When Counting Sheep Doesn’t Do the Trick

In the United States, millions of people experience difficulty falling asleep or staying asleep. This insomnia can be brief, but long-term, can lead to medical problems like high blood pressure or depression, and can affect your performance at work or school. Not to mention, there is nothing worse than staring at the clock in the middle of the night, counting the hours until you have to get up to start the day. 

So how do we change tossing and turning into a good night’s sleep? The answer is: good sleep hygiene. A good night’s sleep allows the body to re-energize and repair, improving concentration and cognitive function during the day. By prioritizing these sleep habits, you can train your body to sleep well. 

1. Keep a routine – try to go to bed and get up at the same time every day, even on the weekends. So many of the “behind-the-scenes” functions of our body rely on a regular rhythm and the sleep-wake cycle is the basis of that. 
2. Sleep when sleepy– try to sleep when you feel tired instead of laying awake in bed for a long time. 
3. Turn off the electronics– it is recommended to stop all screen time 30 minutes before bed. That includes TV, computer, tablet, and cell phone. Try to avoid checking the time on your electronic device in the middle of the night, as the light of the device and message alerts may wake you up. 
4. Get up and try again– if you cannot fall asleep after 20 minutes or more, get up and do something calming or boring, like sitting quietly on the couch with the lights off, until you feel sleepy again. 
5. Bed is for sleeping– use your bed only for sleep and sex so that your body associates your bed with sleep. No more watching TV, eating, or working on your computer in bed. 
6. No naps– even if you are tired from not having slept the night before, do not take a nap so that you will be tired at bedtime. If you absolutely cannot make it through the day, limit the nap to 30 minutes and before 3pm. 
7. Avoid caffeine and nicotine– do not consume coffee, certain teas, soda, and chocolate which contain caffeine or cigarettes that contain nicotine for at least 4-6 hours before bed. They are stimulants and will keep you awake. 
8. Keep active– just 30 minutes of physical activity during the day can help you feel more tired and ready for sleep in the evening. Avoid working out 1-2 hours before bed as this can increase your energy levels. 
9. The right space– a cool, dark room is best for sleeping. Prepare your sleep space with room-darkening curtains or have an eye mask available to block out morning light.
10. Manage stress before going to bed– thinking about things you are worried about can keep you awake at night. Before going to bed, write down all of your worries and stress on a piece of paper and prioritize how to handle them in the next coming days. A few minutes of meditation and breathing exercises can help calm your mind before even laying in bed. 

The important takeaway from these tips is to get into a routine and stick to it. Don’t be afraid to try meditation or deep breathing exercises during the 30 minutes without screen time. Try journaling to gain a new perspective on your day and clear your mind. Read that book that is sitting on the shelf. Turn off notifications at night. You owe it to yourself to have a good night’s sleep. 

Summit Medical Specialists is here to help if you continue to have trouble falling asleep and staying asleep. Contact us to see if we can get you a better night’s sleep.