Sleep! Every time I get into my bed at night, I think to myself "Oh, I should have gotten here sooner!" But there are also nights, where I will slide into bed exhausted, and sleep will be elusive! Even one morning, my seven year old the way to school said "I'm so tired!" This is a problem. We were in the middle of a sleep crisis in this county before the pandemic. The stress and worry since has definitely not helped.
So what can we do? There are tons of books, articles, and podcasts about sleep. I want to offer just a few sleep hygiene tips that aren't too hard to try and may help you get those elusive zzz's!
This advice is good for teens and adults--so feel free to share!
Monitor screen time before bed-cut it off 1 hour to 30 minutes before bed. Yes, I know that there are "nighttime modes" and blue light glasses. Your brain needs to rest. Keep that phone downstairs or out of reach if possible.
Avoid heavy conversations/discussion right before bed. Yes, I know we say don’t go to bed angry. And this is generally good advice. But if it's midnight and the argument is still going, it is fine to say, let's table this, sleep, and keep talking in the morning.
Avoid bright lights in evening, but in morning, open blinds & turn on the lights to help with waking up and getting your body used to healthy sleep pattern.
Go to bed the same time every night and wake up the same time every morning as much as possible. I know for busy individuals and families, when there is a free Saturday, we all want to sleep in! On those days, sleep in a little, but no more than 2 hours past your usual wake time, or it will disrupt your body clock.
Watch your caffeine intake! Full disclosure, I love coffee, my dad got me drinking it since I was 16! But I also do not sleep well if I drink it too late, and working on my sleep is something I am constantly working on. And for teens-some studies say that 80% of teens are drinking caffeine regularly! Yikes! And be aware of where the caffeine comes from-it comes in the form of a Macchiato, or pumpkin spice something or a red bull or energy drink, which is overfull with caffeine. And remember that there is caffeine in chocolate too.
Keep it cool. The human body needs to drop its core temperature by 2-3 degrees Fahrenheit in order to initiate sleep and STAY asleep. This is why if you are feeling so hot, it is hard for fall asleep. The optimal temperature is about 65 degrees.
Keep it dark. Turn off your lights and notice if there is light coming from any source. Maybe there is street lamp shining in your room, or lights from the hallway.
Create a relaxing bedtime routine. The word "routine" is key. Don't sleep in your street clothes. Wear different clothes to bed (pajamas, sweats, etc) . Putting on pajamas (whatever they may be) clues in your brain that it is time for sleep. If a warm shower/bath is relaxing for you, make time for that. No sleeping on the couch-as tempting as it may be after a Netflix marathon! Your brain need to know that best sleep happens in the bed. The bed should not be used for eating, working, or for studying-just sleeping. This way when you get into bed, your brain is only thinking "sleep!".
Make your bed is comfortable. The right kind of blankets and pillows. No need to spend a lot of money.
Simple relaxation techniques. Deep breathing and mindfulness helps. So does progressive muscle relaxation (google it-it works!)
Avoid heavy food and alcohol right before bed. Alcohol interferes with the all important REM sleep, and heavy food right before bed is not conducive to sleep.
Most important, if you're not sleeping, don't stress and don't feel like you are alone! So many people have trouble sleeping. Sleep problems follow many mental health issues, so talking to mental health provider can definitely help too.
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