Hello there! I'm Dr. Tzvi Furer, a double board-certified Child, Adolescent and Adult Psychiatrist with Palm Tree Psychiatry in Jupiter, FL.
We all know that getting a good night's sleep is absolutely crucial for our mental and physical well-being. Yet, so many of us struggle to catch those Z's, rest our eyes, and pay for it the next morning! If you find yourself tossing and turning, staring at the ceiling, or just staring through social media each evening, it might be time to brush on a few important sleep tips.
1. Set a Sleep Schedule: Be Consistent!
Our bodies love a routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate our internal clock. This consistency makes it easier to fall asleep and wake up refreshed. Think of it as training your brain to know when it's time to shut off- like anything, the more we practice...the easier it gets!
2. Create a Safe Sleep Space
Your bedroom should be a sleep destination, not a place to hang out! Try to limit hanging out, watching TV or scrolling your phone in bed during the daytime. Keep it cool, dark, and quiet. Consider blackout curtains, earplugs, or a white noise machine if needed. And most importantly, make sure your mattress and pillows are nice and comfy!
3. Limit Naps to Power Lengths
Napping can be a double-edged sword. A short 20-30 minute nap can recharge your batteries, but longer naps can mess with your nighttime sleep. If you must nap, keep it short and sweet but avoid taking a nap too late in the afternoon. You don't want to regret taking a nap as you try to fall asleep that night!
4. Mind Your Meals and Drinks
A heavy meal before bed can lead to indigestion and restless sleep (believe me, I've been there). Try to finish eating at least a few hours before hitting the hay. And while we're at it, limit your caffeine and alcohol intake. Caffeine can stay in your system for hours, and while alcohol might make you drowsy, it can disrupt your sleep cycle.
5. Power Down Your Devices...No, Seriously!
The blue wavelength light emitted by phones, tablets, and computers can interfere with your body's natural sleep-wake cycle and affect your natural stores of melatonin (a sleep hormone). Try to turn off electronic devices at least an hour before bedtime. Instead, pick up a book (preferably not an edge-of-your-seat thriller or something that's too exciting) to wind down.
6. Get Moving, but Not Too Late In The Day
Regular physical activity can promote better sleep, helping you fall asleep faster and enjoy deeper sleep. This can include running / joggings, yoga, and weightlifting as well. Just avoid vigorous exercise close to bedtime, as it can have the opposite effect and keep you way too wired to go to sleep!
7. Relax and Unwind and...Relax!
Develop a pre-sleep routine to help signal to your body that it's time to wind down. sThis could be anything from taking a warm bath, practicing relaxation exercises, meditating, or listening to soothing music. Find what works best for you and make it a nightly ritual. And remember, stick to it! It can hard to shut off our brains but it'll be worth it later on!
8. Put Off Worry For Another Day
If you find yourself lying in bed worrying about tomorrow's to-do list, keep a notepad by your bed to jot down your thoughts. Try to keep it as a physical medium- this can include an erasable white board, pen and paper, or a journal. This simple act can help clear your mind and make it easier to relax. Not everything has to be completed right away!
Remember, good sleep hygiene isn't about being perfect- it's about making small, consistent changes over time that YOU can stick to. Eventually, it will lead to better and better sleep! changes to your routine that can lead to better sleep over time. So, give these tips a try and see which ones work best for you. Sweet dreams!
Got any sleep hygiene tips of your own? Share them in the comments below!
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