Have you ever sacrificed a few hours of sleep to sneak in some last-minute studying before an exam? Or binge-watched the latest season of your favourite series on Netflix? Perhaps you fell victim to the classic stare-at-the-clock-and-watch-the-hours-go-by with no relief of sleep. We have all been there before!
Hi everyone, this is Cheyanne on the Dóchas blog, and today, I am going to talk about sleep hygiene.
As humans, sleep is integral to every aspect of our being. It is critical for problem-solving, emotional regulation, and healthy body functioning—to name a few. When we sacrifice the number of hours and quality of sleep we get each night, it becomes detrimental to our health. Some people describe experiencing “brain fog,” low energy levels, and increased anxious thoughts.
With all that said, what can we do to help prepare us for a better night of sleep?
Prepare for Sleep
First, it is essential to recognize that quality sleep begins before we ever get into bed. The things we do (or don’t do) before turning in for the night significantly impact our quality of sleep. This is why having a routine is valuable. A routine does not have to be extravagant or have a ton of steps. It just needs to be meaningful for you and something you engage in every night. In other words, it needs to be consistent.
Start small and build meaningful practices into your sleep hygiene—journaling, reading, meditation, music, warm baths, and more. Creating a daily “wind-down” routine can help cue your body for a restful night of sleep.
Take Steps to Promote Your Natural Circadian Rhythm
Second, it is helpful to reflect on our environment and integrate elements that support our natural circadian rhythm. Ask yourself a few of these questions: what is the temperature like in my room? What is the lighting like in my environment? What is my exposure to blue light through electronic devices? All these factors contribute to our quality of sleep, whether we are consciously aware of them or not. Perhaps there are things you can add to your environment to support relaxation, like essential oils or a sound machine. Again, your environment should be meaningful to you and reflect your needs.
Finally, noticing how we feel in our body and engaging in practices that can regulate our nervous system when we struggle to fall asleep is helpful. Body scans, deep breathing, meditation, and progressive muscle relaxation are a few practices that can lower our stress response and relax the mind.
As always, if you continue to notice sleep challenges, seek advice from your medical practitioner and you can reach out to us here at 780-446-0300 or drop us a line at info@dochaspsych.com.
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About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
