Tips for Improved Sleep

Sleep is something we all have in common. It is essential for promoting physical, mental, and emotional health. However, lots of people struggle to get their Z’s in and sleep problems exacerbate as a result. There are certain things we can all do to address sleep problems. Furthermore, Cognitive Behavioral Therapy has been found to be an effective therapy to address significant difficulties with sleep. Below are some tips for improving sleep problems:

Develop a Consistent Routine:

Every day before sleep, do things that help you relax and help signal to your body that it’s time to rest. For example, begin dimming the lights 30 minutes prior to bedtime and do not watch TV or browse the internet before bed.

Go To Bed and Wake Up at the Same Time Every Day:

Try to set a time to go to bed and stick to that time each night. It is also helpful to have the same wake-up time. This helps your body get into a routine and increases feelings of restfulness.

Avoid Alcohol and Caffeine:

Some people try to drink alcohol to help with falling asleep. However, drinking alcohol actually interferes with the quality of sleep. Try to avoid having alcohol several hours prior to bedtime. Caffeine is also something to avoid several hours prior to bedtime.

Don’t Nap During the Day:

Even if you are feeling tired due to lack of sleep at night, try to push through the day and not take naps, as they are likely to throw off your sleep schedule more.

Avoid Activity in Bed:

Limit activities you do while in bed to sleep and sex. Do not do things that may contribute to alertness and make your brain associate your bed with activity. Additionally, if you cannot fall asleep, do not stay in bed. Instead, get up and go back to your bed when you are feeling sleepy. 

Written by Dr. Alina Khomenko

If you are struggling to get to sleep, we can help! Contact us at 512-246-7225 to learn more about how cognitive behavioral therapy can help you can more restful sleep.