Sleep Hygiene
Sleep hygiene refers to the habits that help promote restful and quality sleep. Here are some key elements of sleep hygiene, with the understanding that individual and family circumstances may preclude full adherence to these:
Establish a relaxing nightly wind-down routine. Engage in calming activities before bed, such as reading, taking a warm bath, or practicing techniques such as progressive muscle relaxation, meditation, deep breathing, prayer for religious folks, or a mindfulness exercise.
Lifestyle. Regular physical activity can help you fall asleep faster and enjoy deeper sleep but avoid vigorous exercise close to bedtime. Limit stimulant (e.g. caffeine, tobacco, nicotine pouch/Zin) use and avoid in the hours leading up to bedtime. Limit alcohol use; while it can make you feel sleepy, it can disrupt your sleep cycle, exacerbate sleep apnea, and inhibit deep/REM sleep stages, leading to more frequent awakenings.
Consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
Comfortable sleep environment. Create a relaxing bedroom environment that is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed, and invest in bedding and pillows that work for you. Avoid reading, working, worrying, watching super intense shows, eating, doom scrolling, using electronics in bed. Consider using blue light filters on electronic devices.
Avoid heavy meals before bed, as they can cause discomfort and impair sleep quality.
Associate your bed with sleepiness. If you’re awake for more than 10/15 minutes, get out of bed, into another room and engage in a non stimulating activity; return to bed when you’re sleepy.
Manage stress. Cement healthy behaviors into your lifestyle and routine to mitigate stress. Be mindful of nighttime rumination rabbit-holes.
Contact me for sleep and of course nightmare/distressing dream concerns.