Do you struggle to get a good night’s sleep? If so, you’re not alone. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million Americans have sleep disorders. Unfortunately, failing to get enough high-quality sleep on a regular basis can impact your mood, impair cognitive function, and may increase your risk of developing health conditions like dementia, heart disease, obesity, and strokes.
So, what can you do to help ensure that you get a good night’s rest? Here are eight tips for how to improve the quality of your sleep:
- Wake up at the same time each morning and go to sleep at the same time each night.
- Keep your bedroom cool, dark, and quiet.
- Incorporate exercise into your daily routine (but be careful to not exercise too close to bedtime).
- Avoid taking long naps, especially in the afternoon.
- Stop drinking caffeinated beverages at least eight hours before bedtime
- Don’t drink alcoholic beverages or consume large meals right before going to sleep.
- Avoid watching TV, scrolling on your phone, and using other electronics at bedtime (instead, you might want to try reading a book).
- Take steps to reduce stress (for example, meditating or attending therapy).
But what if you STILL cannot sleep?
Sometimes one may need to consult with a doctor or have a sleep study. However, if you suspect that increasing anxiety symptoms are a factor with your difficulty getting a good night’s sleep, you may want to consult with a licensed mental health counselor. Contact my office today if you would like to explore counseling as a means to improve your ability to cope with a worrying mind, anxiety symptoms, and improve sleep.
Leave a Reply