One of the top issues that my clients report having is trouble getting a good night’s sleep. Whether it is trouble getting to sleep, staying asleep, going back to sleep, or even sleeping too much, there are a whole lot of people who just don’t feel aren’t getting the restful sleep they need. A good night’s sleep is really important for optimal physical and mental health. One of the top issues that my clients report having is trouble getting a good night’s sleep. Whether it is trouble getting to sleep, staying asleep, going back to sleep, or even sleeping too much, there are a whole lot of people who just don’t feel they’re getting the restful sleep they need. A good night’s sleep is really important for optimal physical and mental health. Issues with sleep can negatively impact hormonal levels, mood, and your weight. While we sleep, our bodies secrete hormones that affect our mood, energy level and concentration. More severe sleep issues such as obstructive sleep apnea, insomnia, and restless leg syndrome are common issues that can be effectively addressed by seeing a specialist for a sleep study and receiving treatment. However, there are steps you can take to try to get a more restful and restorative night’s sleep.
First, take a look at your sleep habits. Many people with sleep issues do not go to bed or get up around the same time – they lack a consistent sleep schedule. Sometimes this is dictated by working shifts that are counter to our internal clock that lets us know when it’s time to sleep. As much as possible, try to go to bed and get up at roughly the same time and try to stick to that schedule, even on the weekends. You also want to avoid anything more than a 10 minute power nap during the day, as this can throw off your sleep schedule. Don’t use your bed for anything else during the day. Most teens I know do their homework, use the computer or phone, watch television or even have a snack -- all from their beds. Try to use your bed just at night for sleep. If you do this consistently, your body gets the message that the bed is for sleep not for activities that require you to be more alert. You want to avoid any caffeine, alcohol, heavy meals or nicotine for at least a couple of hours before bed. When you try to go to sleep, pay attention to how comfortable you are in your surroundings. Make sure the room is relatively quiet and the room temperature is relatively cool. Sometimes people need a fan if they are hot or a white noise machine to have some noise while they try to sleep. Consider using a sleep mask or some earplugs if your spouse comes in at different times, makes noise when getting ready for bed, or has an issue with snoring. Give yourself a maximum of a half an hour (30 minutes) to try and get to sleep. If you aren’t asleep by then, re-evaluate and see if you are anxious and ruminating, which we’ll discuss in a minute, or if you aren’t tired yet and need to spend some more time winding down before bed. If the latter is the case, get up and go into another room and read a book or magazine, or use an app on your phone to do a guided meditation for sleep. When you start to feel more tired or a little sleepy, then go back to bed. If your mind keeps turning things over and over in your head making it difficult to fall asleep, you will want to bring down your anxiety level. Sleep is essentially a state of deep relaxation, which is the exact opposite of being anxious and tense. There are several apps on your phone (i.e. headspace, calm, buddhify 2, MyLife) and video clips on YouTube dedicated to using mindfulness or meditation to help you sleep. A helpful meditation to try is the 9-0 meditation, where you begin by breathing in deeply and exhaling slowly as you say the number 9 in your mind. On the next exhale, say 8, then say 7 and so on until you breathe out to 0. Then start over with the number 8 (instead of 9), as you exhale, then 7 and so on until you reach 0 again. The idea is then start with 7 and breathe in and out until you reach 0 again and go through the remaining numbers until you get to 0. If you lose track of the number that you are on, you are on the right track. Just breathe out to the number you last remember, and continue to breathe in and out until you get to 0 again. Continue breathing and counting down until you fall asleep. When addressing rumination when trying to sleep, keep in mind that worries in the middle of the night are just that, and more than likely, things will look different in the morning after you get a good night’s sleep. Now is not the time to think about your day, plan things for tomorrow, or worry about what the future will bring. Engaging in these mental habits will only make you more anxious, awake and alert. If you continue to struggle with worry thoughts, ask yourself if this is a problem you can solve right now. If it's a problem you can solve, you can tackle it in the morning. If it is not a problem you can solve, embrace the worry to the point that you think of the worst possible thing that could happen. Once you catastrophize and come up with the most feared outcome in the situation, imagine how you would deal with it. If the worst case scenario actually happened, (and we all know that the chances of a total catastrophe happening are pretty minimal when we get right down to it) what would you do? Chances are you can think of a way you would cope and get through the catastrophe. If nothing else works and you still find yourself awake when you don’t want to be, try listening to public radio (BBC, NPR, etc.) at a low volume or with headphones. The announcers on these stations tend to be fairly monotone, as there isn’t much change in their tone of voice or volume. If after trying all of the tips mentioned here and you still aren’t getting a good night’s sleep, I would suggest consulting your doctor to assess your sleep issues and make some treatment recommendations. Good sleep is fundamental to you feeling your best and being the best version of yourself.
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AuthorDr. Kim Guarascio, PhD is a New York State Licensed Psychologist who has been providing treatment for teens, young adults and adults for nearly 20 years in Central New York. The focus of her professional career has been centered on the empowerment of women, particularly those who have experienced trauma and abuse. Archives
November 2023
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