1. Do not underestimate the importance of sleep! Sleep helps reorganize our day and replenish our energy. Good, quality sleep is essential for for both physical and mental health. Lack of sleep, or poor sleep quality, has an impact on your overall well-being.
2. Set up a routine. Our body follows rhythm. Routines helps our bodies get ready for what comes next.
3. Eliminate all artificial lights in the room.
4. Don’t do anything stimulating an hour before going to bed (such as playing videogames, using your phone, watching TV)
5. Try to set up a comfortable setting (temperature you are comfortable in, clean bed sheets, etcetera).
6. Pay attention to what you consume, especially 1-2 hours before bedtime. Try to avoid eating late, if you need to get something try to make it as light as possible and try to limit the amount of liquid. Make sure to go to the bathroom right before going to bed.
7. Try a weighted blanket.
8. Avoid thinking about something stimulating (such as an exciting project or ruminating in anxious thoughts).
9. Consider the impact of medication and other substances (such as alcohol and other drugs as well as supplements and stimulants like pre-workout drinks). If you notice your sleeping patterns have been impacted since you started on a certain medication or had a change in your dosage, consult with your primary care provider.
10. Limit your water consumption but keep water in your night-table.
11. Sex (solo or partnered) may help you find asleep due to the release of endorphins.
12. Consider other variables that affect your ability to fall asleep or to stay asleep and try to modify accordingly in the future.
Additional Resources:
Kelvin Rivera is a Student Mental Health Counselor Intern at Cypress Wellness Center and works with individuals of all ages, couples, and families. He believes everyone has the power to self-actualize and change their inner reality and feels one of the most important components in our health and well-being is our interpersonal connections. Kelvin uses an ACT-informed approach, integrating existential philosophy and a person-centered approach in therapy. Click "Schedule Now" at the top of this page to request an appointment or phone consultation.
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