Getting good quality, restful sleep is important for how we feel during the day. Without it, we can feel irritable, anxious, weepy or depressed, have trouble with concentration, focus and memory. For many of us, this type of sleep is elusive. Insomnia can involve difficulty falling asleep, staying asleep, or waking up too early and being unable to get back to sleep. It can be transient or chronic, and can become a nightly struggle and cycle of frustration.

So, what is “good” sleep?

A good rule of thumb (for adults) is getting about 7-9 hours of sleep nightly. It is most restful for these sleep hours to be consecutive, rather than broken up into pieces. This is called sleep continuity, which means that ideally, if you do wake up, you should be able to get back to sleep within about 20 minutes. Efficient sleep means that at least 85% of the time you spend in bed trying to sleep, you are actually sleeping — not just tossing and turning. Sleep tracking smartwatches and the like can help to find out about your sleep efficiency.

Next, we will discuss some tips on how to achieve the *sleep of your dreams*! These are all part of good **sleep hygiene** practices.

#1: Keep to a schedule

Consistency of a sleep schedule matters. The routine helps remind your brain and body when to expect sleep, and when it’s time to get ready to wake up. Think of this as training your circadian rhythm.

Try to get to bed and wake up around the same time each day. It’s okay if this fluctuates a little (roughly 30 minutes) day to day, but should be relatively the same on work/school nights and days off.

Avoid naps during the day. If you must nap, keep it to 20-30 minutes to be the most restorative, without confusing the brain and starting a deep sleep cycle.

If your sleep timing is far from where you’d like it to be (ie you’d like to sleep around 11 pm, but not actually going to sleep until 2 am) start by shifting your bedtime closer to your goal by 20 minutes each day.

#2: Make a bedtime ritual

Start your wind down routine before bed. This will usually be about 15-60 minutes, depending on what you include here. This can be specific to you, here are a few ideas to get you started:

Put on comfy pjs
Turn the lights down low, avoid screens (phone, TV, etc)
Have a cup of relaxing tea (chamomile, valerian, mint)
Hygiene routine (brush teeth, wash face, etc)
Do some gentle stretches, or a mindfulness, breathing or meditation
Take a bath or shower about an hour or two before bedtime. This increases your body temperature temporarily, and when it decreases it helps to trigger a sleepy feeling.
Use aromatherapy such as lavender

#3: Let your body rest

First, if you are feeling sleepy, and it’s near the time you’d like to get to sleep - go to bed! Stop whatever it is you feel like you need to finish right now; it can wait.

Avoid substances that keep you awake for at least 6 hours before bedtime: caffeine (coffee, caffeinated teas, energy drinks, soda, even chocolate has some caffeine), nicotine, certain medications (like stimulants).

Exercise and heavy meals can also keep you awake, so leave a few hours for digestion and relaxation before bed. Everyone is different, so for some, exercise or food can have a relaxing effect and can help with sleep, but for most of us these things will get in the way.

#4: Stay out of bed until bedtime

The bed should be used for two things ONLY: sleep, and sexual intimacy. Not for TV watching, doing work, eating snacks, etc. This is part of training your mind and body’s expectations, too: this way your body will know that when you get into bed it should get ready for sleep.

When you wake up in the morning, get up (and make your bed)! If this is particularly difficult, set your alarm out of reach, so you are forced to get up to turn it off. Schedule an activity first thing in the morning to keep yourself accountable.

#5: No clock-watching

It can be tempting to keep checking the time if you feel like you’re not falling asleep. This can lead to negative thoughts, more stress, anxiety, and ultimately less sleep. Instead, get up and try again. If it’s been 20+ minutes, get up and do a calming activity (like reading something boring - on paper not a screen - in low light) until you feel your eyes are heavy, or sleepiness is setting in, then get back to bed.

#6: Create your space

Being uncomfortable is a common reason that sleep is a challenge. Make sure your bed and pillows are to your liking. Your room should be cool, quiet, dark. You can use eye masks, earplugs, or darkening curtains to help achieve this space. Some may find white noise, or a background fan helpful.

When it’s time to wake up it can be helpful to have some light, or soft sounds begin to enter your space. Setting your alarm to a gradual increase in volume, or using smart lighting set to increase in brightness at a certain time can help.

What’s next?

These tips are the start of a good sleep foundation. It is possible that other factors can be causing difficulty with sleep: anxiety, stress, pain, sleep disorders, and sleep apnea, to name a few. When these methods don’t seem to be doing the trick it is a good idea to see a doctor to rule out other causes. There are natural remedies (herbs, supplements), talk therapy (CBT - try this app on your own, or work with a therapist), and medications that can bring relief.

If you’d like to schedule a consultation with one of our providers to discuss further, click here.

Thanks for reading! Wishing you restful sleep… zzzzz!

Good Sleep and How to Get It