Sleep Better: 10 Tips to Better Sleep
1. Turn off all electronics one hour before bedtime. The blue light from the LCD or laptop screen suppresses your body’s natural sleep chemical, Melatonin.
2. Establishing a routine helps your body know what to expect when bedtime is approaching. This routine will cue your circadian, internal clock, to get ready for sleep.
3. Increase the amount of self-care and relaxation activities in your life.
4. Exercise early in the day.
5. Avoid putting chemicals in your body, especially the chemicals that are stimulants or depressants. This includes alcohol, caffeine, nicotine and other drugs.
6. Create the perfect environment. Make sure the bedroom is dark at night, and let light in when morning comes.
7. Eat, Drink and be sleepy! Be sure to eat small meals throughout the day, the last one a few hours before bed.
8. Try some Deep Breathing or Muscle Relaxing. Taking even 10 long, deep breaks helps decrease your heart rate and blood pressure, helping to prepare your body for sleep.
9. Stop pressuring yourself to go to sleep. Instead, focus on the process of relaxing and winding down, the sleep will come.
10. If you still find yourself unable to sleep, talking to a counselor or seeing a psychiatrist can help you alleviate the stressors and anxieties that contribute to your not sleeping.
Amy Hooper, LCSW-C, CEAP is a psychotherapist and Director of Another Look at Healing, LLC - Counseling Center for Women in Montgomery County and specializes in helping women who do everything for everyone, to finally feel good enough.