Welcome back to the blog! It’s Kim here, and I’m about to tackle a common problem that keeps us awake at night (pun intended). What in the world can you do when you just can’t seem to get a good night’s rest? Many of my clients come to me, frustrated, because they can’t sleep. They lie in bed and stare at the clock, toss and turn throughout the night, and wake up feeling exhausted. Overtime, this lack of sleep will take a toll on your life.
So, if you suffer with sleep problems, I want to share these helpful sleeping tips with you. Take a look at the video or continue reading down below to hear what the sleep experts are telling us about how to solve your sleep issues!
What we used to think about sleep problems
If we look back at older sleep research, we see a lot of references to sleep hygiene. In short, this meant having a good sleep routine. Some examples are having a hot bath or shower, drinking a warm cup of tea, or reading a book. Sleep hygiene focuses on the things you should do before getting into bed, in order to fall asleep when your head hits the pillow.
But now we’re seeing things change. Don’t get me wrong – I’m a lover of a good bedtime routine! However, this doesn’t work for everyone.
Current research shows a gap between sleep hygiene and its impact on our ability to actually fall asleep – and stay asleep.
3 Sleeping tips from current experts
1. Be intentional about your bedroom environment
I know how easy it is to make your bedroom a space where you do everything but sleep! You might have a TV in front of you, there’s a good chance you sneak your work computer in a time or two, and don’t even get me started on the struggle of putting the cell phone away at night. Texting anxiety is real. If you struggle with this, click here for 6 Strategies that will help.
When you allow your bedroom to be associated with things that keep you awake, it becomes difficult for you to relax. So instead, try your best to make your bedroom a space where you solely go to sleep.
2. Use a sleep calculator app
Sleep experts recommend using a sleep calculator to gather about 3 weeks of data. The calculator will identify your sleep patterns and help you to create a better schedule. It might suggest that you go to bed 15 minutes earlier or later, and believe it or not, small changes like this can make a huge impact on your sleep! Check out our favourite free sleep app here.
3. Don’t force sleep
You know when you get up in the middle of the night and you feel wide awake? You toss and turn in hopes that you’ll fall back to sleep, but no luck? Well, sleep experts suggest that when this happens, you actually get out of bed.
This one might sound odd, I know. But hear me out.
When you can’t fall back asleep, get out of bed, leave the bedroom, and decide whether to stay awake for 15 or 30 minutes. Even if you begin to feel tired, don’t go back to bed until you hit that time mark.
What to do about severe sleep insomnia
It’s important to keep in mind that these sleeping tips are for people who suffer with general sleep problems.
If you experience severe insomnia wherein you get less than 4 hours of sleep a night, and you consistently struggle with sleep deprivation, I recommend that you consult with your doctor. There may be medical or hormonal issues that you want to rule out, and it might be worth it to assess whether medication is right for you.
Another option is to see a professional who is trained in cognitive behavioural therapy for insomnia. This type of training utilizes new research in sleep to really look at what’s happening in our brain and body when we experience sleep issues.
We want to hear your success stories!
I hope you can use these tips to get into a better sleep routine and feel more like yourself each day.
If these tips work for you, or you have other sleep strategies that you swear by, share your success with us in the comments below! Or, even better, send us an email with your sleep story and we’d love to share your tips on our social media.
About Dochas Psychological
Dochas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dochas 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 Dochas Psychological Services blogs or vlogs are meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
