Better Health Through Quality Sleep

A guide to better sleep

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Sleep is an integral part of our lives. We spend about 1/3 of our time sleeping. When we are not getting the proper amount of sleep (7–8 hours a night is recommended), it can affect our physical and mental well-being. Since we rely on sleep time to repair and reset our bodies, insufficient sleep will compromise our immune system, making us more vulnerable to illness.

Inadequate sleep can also negatively impact your mental health. Individuals could experience difficulties in making decisions, lost productivity, concentration issues, underachievement, increased accident-proneness, depression, anxiety, sexual performance issues, and fatigue. For individuals experiencing mental health issues, it can be hard to tell whether the mental health issue is affecting sleep or if poor sleep is contributing to the symptoms — often, they happen simultaneously. Getting good sleep is essential for your overall well-being. Below are some tips on how to address sleep issues.

Things you should do

  • •Cut back or eliminate your alcohol consumption. Alcohol can increase symptoms of sleep apnea and disrupt our cycles. It also changes nighttime melatonin production, which plays a key role in your body’s circadian rhythm.
  • •Manage your sleep environment. This would include sheets, pillows, and your bed. Decide if your room temperature is comfortable (fresh air and a cool room temperature will provide the best sleeping conditions). Add or take away blankets.
  • •Minimize the noise level in your room (earplugs or sound machines), and darken the room (nightshades could help). Eliminate or remove other sources of light, such as computers, televisions, and even alarm clocks.
  • •Try to maintain consistent sleep schedules. Irregular sleep times can make it more difficult for your brain to transition to sleep mode.
  • •Avoid heavy meals near bedtime. Avoid acid-producing foods such as spices, onions, and peppers.
  • •Cut down or eliminate caffeine. This would include chocolate, tea, and soda pops.
  • •Decrease your activities as you approach your desired sleep time. The more active you are, the more time it will take to settle down to sleep.
  • •Limit daytime naps, especially if it is close to your bedtime.

Things you can do

  • •Have a glass of warm milk 15 minutes before bedtime to soothe your nervous system. Milk contains calcium, which aids in relaxation.
  • •Try a cup of hot chamomile, catnip, anise, or fennel tea. All contain natural ingredients that may help you sleep.
  • •A small, low-protein, high-carbohydrate bedtime snack, such as juice and cookies, can help you fall asleep sooner.
  • •Foods high in L-tryptophan help us sleep better, including warm or hot milk (not cold), eggs, cottage cheese, chicken, turkey, and cashews.
  • •Listen to soft, soothing music, or sounds of waves, wind, or other relaxing sounds. Sleep masks can let you listen while wearing night shades.
  • •Spend your normal sleep time (e.g., 6, 7, or 8 hours) in bed. Spending far more time than that in bed will only frustrate you and throw off your sleep cycle.
  • •Regular exercise helps blood and oxygen flow, which helps you relax and sleep better — but avoid exercising too close to bedtime.
  • •A warm bath (with bath salts, Epsom salts, baking soda, or bath oils) is a wonderful way to relax your body and help remove toxins.
  • •Evaluate your medications with your doctor — some medications or combinations can cause sleep disturbances.
  • •Massages can aid the transition to sleep. Foot or back massage tools are available at most stores.
  • •Certain vitamins or supplements have been known to help, including magnesium, nitrate, omega-3, resveratrol, zinc, and melatonin.

If you choose to use prescribed medications to help, be mindful of the risks involved. Ideally, medication should not be a first option. Medications can cause daytime drowsiness as well as create a dependence on the drug.

If your sleep difficulties persist, let your therapist know. You and your therapist may want to explore this with a more focused approach.

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