10 Strategies to Improve Your Sleep
Well-being

10 Strategies to Improve Your Sleep

By December 24, 2020February 4th, 2021No Comments

A common complaint I see in practice, is sleep problems.  In fact, 50 to 70 million Americans have a sleep disorder, according to the American Sleep Association.  Sleep is important for our physical and mental health.  Adults need between 7-9 hours of sleep, while teens need 8-10 hours.  New research indicates that insomnia may not be a result of depression, but a cause of depression.  Sleep deprivation can cause paranoia, hallucinations, and other mental health problems.  When we are not getting enough sleep, the part of the brain that is impacted is the area that regulates emotions, leading to negative emotions, mood instability, and increase emotional reactivity. Another important area impacted by sleep deprivation is the area that regulates self-control.  People who experience sleep disruption may be less inclined to resist temptation or make decisions based on their moral code.

Sleep is also essential for our physical health.  Sleep allows for healing of certain parts of the body such as the heart and blood vessels. Inadequate sleep has been linked to a shorter lifespan.  So, before you trade in those few hours of sleep, you may consider the impact missing sleep has on your mental and physical well-being.

For those who struggle with sleep problems here are a few strategies that may help you fall asleep easier:

  • Use relaxation techniques, such as slow and deep breathing.
  • Limit screen time (phones and other electronics).
  • Stop drinking caffeine by 3pm, if not sooner.
  • Limit nap taking in the afternoon to 30 minutes or less.
  • Wake up and go to sleep at consistent times.
  • Try melatonin (of course, run this by your doctor first).
  • Limit alcohol intake as it can increase symptoms of sleep apnea and other sleep disruptions.
  • Set the right temperature for your room.
  • Consider what you eat before bed.
  • Relax before bed by reading or listening to music.

Observe your sleeping patterns. Keep a log to identify how many hours you are getting, and if your sleep is disrupted.  Sleep plays an important role in your physical and mental well-being, so aim to get the recommended hours of sleep for your age group.

Sleep is the best meditation –Dalai Lama

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