Sleep issues can be devastating.
Not only can a lack of sleep trigger mental health symptoms, but mental health symptoms can also trigger sleep issues causing a vicious cycle.
If you have been having trouble sleeping for a while, it might not just be about adding in good daily habits that promote better sleep, but looking at your current habits and trying to figure out if any of these are triggering your insomnia.
Finding the balance between removing bad habits and adding in good ones will help you get the best sleep possible, and that's worth the effort. If anything on the list is showing up in your daily life, try adjusting one at a time until you're getting the sleep you really need.
#1 You Don’t Have a Regular Sleep Schedule
If you are someone who goes to sleep at a different time each night, and don’t wake up at a consistent time each morning, this may be your first problem. While it can be a little inconvenient sometimes, having bedtimes even as an adult is really important for getting quality sleep. Your body needs to know when bedtime is, so until you get into a rhythm, you won’t ever be tired when you need to be.
#2 You Consume Caffeine or Alcohol Before Bed
As you have probably noticed yourself, when you drink too much caffeine before bed, or even have alcohol at night, it can impair your ability to sleep. Caffeine is a stimulant that can keep you awake and alert, while alcohol can disrupt your sleep cycle, causing fragmented sleep. Try to avoid caffeine in the late afternoon and evening, and limit alcohol consumption close to bedtime. Consider going for calming beverages like herbal tea to help your body prepare for restful sleep.
#3 You Fall Asleep With Your Phone or Screens
If you consistently fall asleep while using your phone or looking at screens, that is probably why you aren’t able to get to sleep or stay asleep very well. The blue light emitted by screens can suppress melatonin production, making it harder for you to feel sleepy. Additionally, engaging with stimulating content can keep your mind active. Set a tech-free rule at least an hour before bed and replace screen time with relaxing activities like reading a book or listening to calming music or guided meditations.
#4 You Eat Too Late in the Evening
Eating a heavy meal too late in the evening can cause discomfort and indigestion, making it difficult to fall asleep. Try to have your dinner at least two to three hours before bedtime. If you’re hungry before bed, opt for a light snack that’s easy to digest, such as a piece of fruit or a small handful of nuts.
#5 You Aren’t Moving Your Body Enough
While physical activity during the day can give you more energy, it can also help you sleep better at night. It is imperative that you move your body regularly if you want to get better sleep. No need to pump iron or become a gym bro, mild activity such as walking or yoga can help too.
#6 Your Sleep Environment is Not Comfortable Enough
A comfortable sleep environment is crucial for a good night’s sleep, so if your bed or environment itself is not cozy, you aren’t going to sleep very well. This includes everything from how comfortable your mattress and pillows are, to the temperature and humidity levels in your bedroom.
#7 You Are Not Treating Your Stress and Anxiety
Stress and anxiety can significantly impact your ability to sleep, from making it more difficult to fall asleep, to waking you up at 3am and not allowing you to fall back asleep. Try to incorporate some relaxing activities into your day and evening routine that will help you to calm your mind.
The Well is here for you.
We have immediate openings for counseling and coaching sessions to help you navigate the stresses of life and get back to a good night's sleep. Call our office at 317-471-8996 or email intake@thewellcounselinggroup.com to get started today!