How to get better sleep

How To Get Better Sleep

Sleep is so important to mental health and our daily functioning. However, many people who have mental health disorders have trouble sleeping. This can happen for a variety of reasons, too much screen time, rushing thoughts, ruminations, anxiety and poor sleep hygiene. Sleep hygiene is what the CDC recommends to improve your quality of sleep. Below I will share details on how to get the best quality of sleep so you can be your best self throughout your day.

Tips For Better Sleep

  • Be consistent, go to bed at the same time each night and get up at the same time each morning, including on the weekends
  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
  • Use a noise machine or fan if needed
  • Make sure your room is very dark
  • Journal before bed to get your thoughts and feelings out
  • Read before bed to relax instead of using a device
  • Make sure your space is tidy and relaxing
  • Take a hot bath before bed
  • Diffuse essential oils in your space before bed
  • Develop a nighttime routine where you do the same things before bed each night
  • Only use your bed for sleep, not just for relaxing in
  • Avoid taking naps throughout the day
  • Use grounding techniques if you can’t fall asleep
  • Use “Insight Timers” sleep meditations to fall asleep
  • Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom
  • Avoid large meals, caffeine, and alcohol before bedtime
  • Get some exercise. Being physically active during the day can help you fall asleep more easily at night

Grounding Techniques For Sleep

If you struggle with rushing thoughts before bed it might be worth trying a grounding technique while falling asleep. This can be done by finding a sleep meditation on Youtube or Insight Timer, but you can also just focus on your breathe and take deep delicious breaths that you feel in your belly. You can do a body scan where you tense and relax different muscles in the body or you can try envisioning your thoughts like clouds and let them easily pass in and out of your brain.

Counseling in Akron, Ohio

I hope you found this post helpful. Please reach out if it seems like we could be a good fit. I am a therapist who works primarily with young adults,  I understand campus life better than most private practice therapists.  I have experience helping other young adults navigate the stressful college years and I very much enjoy counseling college students.  I see a variety of people in my Akron, Ohio counseling office. I treat people with depression, anxiety, religious trauma and gender dysphoria.  Still have questions? Get answers to common questions about counseling here or simply schedule a counseling session today to get started!