Just Go To Sleep! Do’s and Don’ts For Bedtime
Nina Paul, M.S.
Practicum Trainee (2019-2020)
We spend a big portion of our life asleep and sleeping well is one of the most important health practices for both our bodies and our minds. Why then do so many people report difficulty with sleeping, and what can we do to make sure that we are getting as much of the best quality sleep we can?
Sleeping is more than just “switching off” and is actually a very complex process that can be upset for many reasons, psychologically and physically. Knowing how your body and mind work can help you sleep better and more consistently. If there are any physical or medical reasons impacting your sleep such as sleep apnea or restless leg syndrome, you may benefit from talking to your medical doctor or seeking a sleep study.
It is very normal to experience sleep problems. 54% of adults in the U.S. report feeling stressed because of poor sleep. If you experience depression or anxiety, your likelihood of poor sleep increases. On the flip side, improving sleep can decrease psychological distress and improve wellness. This is why we have gathered the most up-to-date research and evidence-based practices to support you.
At The Evidence Based Practice of Nevada, we address psychological and behavioral aspects of improving sleep. We use the term “sleep hygiene” to describe behaviors you can practice to increase the likelihood of getting a good night’s sleep as well as behaviors you may avoid because they might be negatively impacting your ability to sleep restfully.
Most importantly, you should know that, like in all aspects of health, each person is different. For example, you may have problems falling asleep, staying asleep, and/or waking up early. We are here to help you define your sleep problems and with our expert knowledge find the combination of practices that best works for you!
Do’s
Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
Reserve the bed for sleeping and sex. No other activities in bed that wake up the mind. If you like to read before bed, keep a chair next to the bed with a reading lamp.
Figure out how to increase your comfort level and decrease annoyances. Most people sleep better if the room temperature is kept colder. Invest in a new mattress, or if money is tight, something more affordable such as a new pillow. Other improvements may include nature sounds to cancel out outside noise and calm your mind, black out curtains to keep that Vegas sun out of your bedroom, or aroma therapy to help you relax.
Turn on the “night mode” function on tablets/smartphones. This cancels out blue light which makes your brain think it is still day.
Get at least 30 minutes of quality exercise at least three times a week.
Meditation and/or spiritual routines before bed can contribute to being calm and initiating sleep. Introducing meditation may be difficult at first, but keep with it and observe slow changes.
Don’ts
Do not drink caffeinated beverages after noon. If this change is too drastic, gradually scale back and begin with avoiding drinking caffeinated beverages within six hours of bedtime.
Have your last cigarette within three to four hours of bedtime.
If you wake up and are calm but awake, do not stay in bed longer than 20 minutes tossing and turning. Get up and do something boring such as cleaning your kitchen, then try sleeping again when you notice you are tired.
Do not use alcohol or over-the-counter sleep medication to go to sleep. They actually make sleep worse overall, and can form very destructive habits.
References
Centers for Disease Control and Prevention. (2018). Sleep and sleep disorders. https://www.cdc.gov/sleep/index.html
Linehan, M. M. (2015). DBT? Skills Training Handouts and Worksheets. New York: Guilford Publications.
Royal Society for Public Health. (2020). Waking up to the health benefits of sleep.
https://www.rsph.org.uk/uploads/assets/uploaded/a565b58a-67d1-4491-ab9112ca414f7ee4.pdf