Do you struggle with insomnia? If so, you are not alone. So many people have trouble getting a good night’s rest.

Like exercise and a healthy diet, sleep is an essential component of mental and physical health. A solid night sleep is important for restoring energy, repairing injuries or illness, growth, concentration, memory and mood.

According to the National Sleep Foundation, the following hours of sleep are recommended for various age groups:

School age children: 9-11 hours

Teenagers: 8-10 hours

Adults: 7-9 hours

Older adults (65+): 7-8 hours

In order to get a better night’s sleep, it is important to pay attention to improving your sleep habits, known as sleep hygiene (or sleep habits).  Thankfully, there are some proven methods for sleep hygiene that will help you fall asleep faster, stay asleep during the night, and wake up feeling refreshed.

Here are some helpful suggestions for improving your sleep habits:

1. Try and go to bed and wake up at the same time every day (even on weekends). The body tends to get used to falling asleep at a certain time, but only if this is relatively fixed.

2. Avoid napping during the day. If you do choose to nap, make sure you limit the nap to 20-30 minutes.

3. Exercise during the day, but not within two hours before going to bed.

4. At least one hour before you go to bed, turn off all electronics and practice relaxation techniques such as guided imagery, yoga stretches, meditation, prayer and deep breathing exercises.

5. Avoid caffeine and alcohol 4 to 6 hours before you go to bed.

6. Use comfortable bedding and a good, cool temperature to keep your bedroom well ventilated.

7. Block out all distracting noise and eliminate as much light as possible in your bedroom.

8. Reserve your bed for sleep, sex and sickness only. Habits like reading or checking your phone while in bed will create an association that keeps your mind alert.

9. Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you feel sleepy.

10. Try not to toss and turn in bed. If you think you’ve been lying in bed awake for more than 30 minutes, get out of bed and do a relaxing activity such as light reading for about 20-30 minutes. Then get back in bed and try again.

As with any habit, these things take practice and consistency so decide that you will implement one of these strategies today.

Happy Z’s!

If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.