Sleep Hygiene Tips

Getting adequate sleep is an essential part of self-care.  Sleep needs can vary by person, but as a good rule of thumb, seven to eight hours per night is ideal for adults.  Many people do not get enough sleep or sleep poorly and accept that is just how it is.  If you have difficulty sleeping or the quality of your sleep is poor, I suggest engaging in good sleep hygiene practices or habits that foster a good night’s sleep.  Additionally, doing activities during the day that help relieve stress can encourage better sleep overall.  Examples include meditation, breathwork, exercise, and other tension-relieving activities that can be helpful. 

·      Limit naps to thirty minutes.

·      Slow down an hour or a few hours before going to sleep.  Participate in relaxing activities before bed.  These include reading, sea salt baths, meditation, breath work, and gentle stretching. 

·      Unplug from technology one to two hours before bed.  Turn off your ringer, put the phone in another room and disengage from social media.

·      Keep the television, laptops, and tablets somewhere other than your bedroom.  Allow this to be an environment mainly designed for sleeping.

·      Declutter your sleeping space, as everything has energy and clearing it is sure to make it feel more peaceful.

·      Set the thermostat to a comfortable temperature before sleeping.

·      Make the room as dark as possible prior to sleep.  If you need some light to feel comfortable, you might use a low wattage night-light.

·      Wear comfortable sleepwear to bed, appropriate for the time of year.

·      Be sure to have adequate blankets available.

·      Stop drinking water an hour or more before bedtime if you get up to urinate often.

·      Avoid caffeine or alcohol as these have been known to disrupt sleep.

·      If you wake during the night, lull yourself back to sleep with breath work.  Deep breathing induces the parasympathetic relaxation response.  Allow your abdomen to rise on the inhale and fall on the exhale.  Sometimes you can hear the sound in your throat that resembles the ocean, which can relax you back to sleep.

·      Listen to I AM Deep and Restorative Sleep meditation prior to bed.  The more often you listen, the better the results.

(Excerpt from Mastering Self-Care: Building Resiliency Through Healthy and Mindful Living by Rev. Suzie DeVaughn, LMSW.)