Learning how to have a good night’s sleep and developing healthy sleeping habits are important.  Here are tips to help you fall asleep or help you fall back to sleep if you have trouble staying asleep. Whether or not we have a good night sleep affects our mood and ability to function.

  1. Do not drink any caffeine after lunchtime. Caffeine can keep you up at night as well as increase your anxiety level. If you struggle with either of these two things, slowly cut back until you are drinking minimal amounts, and then down to nothing.
  2. Make the temperature comfortable. It is difficult to fall asleep in a room that is too warm or too cold.
  3. Do not watch TV; use your phone, tablet or computer 1 hour before bed. The backlight has been shown to decrease melatonin, which is necessary for sleep. Even if you can decrease the backlighting it still can affect melatonin production.
  4. Take the TV out of your bedroom. Research shows that people without TV’s in their bedroom have more sex, which can also help you fall asleep.
  5. Exercise during the day. This will help you relax at night. Be sure not to work out right before bed, as the endorphins may keep you up. Allow yourself a few hours in between.
  6. Meditate. This is a wonderful way to slow down all those thoughts swirling through your head as soon as you hit the pillow.
  7. Keep a notepad by your bedside. That way if something is going through your head as you are getting ready to nod off, or if you wake up in the middle of the night thinking of something you have to do the next day, you can write it down in the dark. This allows you to let the thought go.
  8. Go to bed the same time each day. This will help you to establish a predictable routine. Do not take naps; this will get you off schedule.
  9. Develop a wind down routine. It may involve, reading, taking a warm bath or shower, meditating, or whatever works for you.
  10. Don’t drink alcohol too close to bedtime. It may help you fall asleep, but you will not go into the deeper stages of sleep and you won’t feel as rested in the morning.

If falling asleep or staying asleep is something you struggle with, seeking therapy can help instead of resorting to medication. There are several tools a therapist could teach you to learn how to relax. Call me at 713-304-6554 if I can help.

Take care,

Debbie