Sleep Hygiene

Issues associated with sleep, or lack thereof, usually lead us down a slippery slope to feeling unwell. Sometimes, when sleeping problems extend over a long period of time, it is useful to consult a doctor. In the meantime, however, there are things we can do that help us have a good sleep hygiene. Here are just a few examples of them, adapted from Carr (2020):

• avoid naps during the day
• try to go to bed at the same time each day
• keep your bedroom quiet, dark, and at comfortable temperature
• don’t exercise and eat large meals in the3 hours before bed
• avoid drinking coffee, other stimulants and alcohol in the 3 hours before bed
• limit drinking fluids shortly before bed
• use your bedroom for sleep and sex only
• do not work in your bedroom
• if you don’t sleep after 20 minutes, get up and leave the bedroom until you are tired

Other tips I gathered from clients over the years, for whom they worked, include:

• air your room before going to bed
• change your bedsheets
• tidy up your bedroom before sleep
• put a bunch of dry lavender, or drops of lavender oil on your pillow
• switch off your phone and avoid any screens at least an hour before bed
• do not use your laptop in your bedroom at any time
• if you use your bedroom as a study, cover the area with your laptop
• when you can’t sleep, get up, take a piece of paper and write your deepest thoughts and feelings associated with reasons as to why you cannot sleep
• when you are anticipating challenges next day and they keep you awake, take a piece of paper, and write down what you need to do tomorrow in bullet points
• focus on your breathing
• use ear plugs if your bedroom is noisy

References

Carr, A. (2020). Positive Psychology and you: A self-development guide. Routledge.