top of page

Trouble Sleeping

Updated: Jan 15

Adequate sleep is essential for adults; they typically need between 7 and 9 hours of sleep a night. Insufficient rest can negatively impact cognitive function, mood regulation, learning, memory, and overall productivity. To enhance sleep quality and ensure restorative rest, consider implementing the following practices:

 

1.       Control Stimulus Before Bedtime:

Avoid stimulating activities such as eating, watching TV, or using electronic devices in bed. By reserving the bed solely for sleep and intimacy, you can create a relaxing environment and promote better sleep.

 

2.       Embrace Good Sleep Hygiene:

Establishing a routine that prioritizes sleep hygiene can significantly improve sleep quality. This includes maintaining a balanced diet, engaging in regular physical activity, and adhering to consistent sleep schedules. Creating a relaxing pre-sleep routine, deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can effectively reduce stress and anxiety levels, making it easier to transition into sleep.

 

3.       Address Racing Thoughts:

If you struggle with racing thoughts or worries when trying to sleep, keeping a notepad by your bedside can be helpful. Jotting down your thoughts before bed can serve as a form of mental decluttering, allowing you to release any lingering concerns and create a sense of closure before bedtime. This practice can help quiet the mind and promote a more restful sleep experience.

 

Incorporating these practices into your bedtime routine helps to establish healthy sleep habits that promote restorative rest and support overall well-being. Prioritizing sleep hygiene and relaxation can profoundly affect your physical, mental, and emotional health, allowing you to wake up refreshed, rejuvenated, and ready to tackle the day ahead.

Recent Posts

See All

Anxiety

Anxiety is a natural stress response, but when it becomes overwhelming or persistent, it can interfere with daily life. Whether it's...

Depression

Depression is a condition that affects millions of people worldwide. It can feel overwhelming and isolating, but there are practical...

bottom of page