WHAT DOES "SLEEP HYGIENE" REALLY MEAN?

 

Sleep and Mental Health are absolutely intertwined. Most of us realize that we aren't our best if we haven't had a good night of rest. But with busy work schedules and the ease of scrolling on phones late at night so many people can struggle with getting rest. As a therapist, I always want to implement the simplest interventions first. Sleep hygiene means that there are certain guidelines for sleep that can easily be implemented. 

The concept of sleep hygiene means sticking to a schedule and preparing your routine:

1. Go to bed and wake up at the same time every single day (including weekends).

2. Use your bed for sleep and sex. Don't use your bed for watching TV, eating meals, or doing work.

3. Avoid using technology before bed. This includes your laptop, tablet, phone, smart watch and even your TV. Instead of technology, implement mindful breathing.

4. Make sure you have comfortable and clean linens.

5. If you can't fall asleep, don't lay there all night getting frustrated. Instead wake up and walk into another room. You can sit or read for a few minutes. Then, go back to bed and re-attempt. If you can't sleep, just repeat this step.

6. Staying up all night (not the night before work or an event) can sometimes allow a re-set. 

7. And always use any prescriptions as prescribed, included a CPAP 

The hard part about sleep hygiene for most people is avoiding staying up late weekends and avoiding scrolling on phones in bed. But, it's a personal decision. If sleep is a priority, you will want to stick to the rules.