Create a Sleep Routine

If you read my post from last week, Get Your Zzzz, you know all about how important sleep is for your health and well-being. Now that I talked about some of the consequences of poor sleep habits, you’re probably wondering what the solution is? So here are some steps to help you create sleep habits that are more favorable for your health;

1. Monitor your sleep: Start by keeping a sleep journal that tracks your sleep. Include things such as what time you laid down for bed and got up, if you tossed and turned, about how long it took for you to fall asleep and write down any disturbances in your sleep (ie; nightmares, bathroom trips, etc.) Keeping a sleep journal can help you identify patterns that can help you find solutions to your poor sleep.
2. Make sleep a priority: Sleep must be a priority! Make sure you are making an effort to get to bed every night and waking up around the same times. Sleep regularity is just as important as the amount of sleep you get. Shut down electronics and step away from stressful situations at least half an hour before laying down for bed. If you really can’t peel away from your phone (let’s be real here), at least put it on night-time mode which emits light that’s a little bit more sleep-friendly.
3. Create a nighttime routine: Routines are wonderful, especially at night. When you start to create a routine that starts about 30 minutes to an hour before bed, it begins to tell your body it’s time to start powering down. Make sure that this routine consists of things that are doable and accessible to do most nights (and something that you will do!), nothing stressful or anxiety provoking. Sample nighttime routine may look like sipping some herbal, caffeine-free tea, washing face, brushing teeth, picking clothes out for the next day, journaling a bit or writing out the things that may be flooding your mind to get them out of your head and on paper, and then curling up with a loved one or pet for the night. Sounds nice, relaxing and simple, right? Having a routine will get your body to know when it’s time for bed and can help get you to sleep earlier as well as getting more quality sleep.
4. See a doctor: If your sleep isn’t getting any better after trying the aforementioned suggestions, I would urge you to see a doctor. There may be an underlying medical condition that is causing your poor sleep. Talk to a doctor and they may have more personal recommendations for your sleep hygiene.

If you are struggling with poor sleep habits, keep an open dialogue with your therapist so that you can discuss what may be solutions that are more specific for your needs. I always recommend creating night-time routines and find it to be very useful for my clients.

If you have any questions, concerns or requests for future posts, I would love to hear from you! Please leave a comment or message me privately!
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I wish you many good night sleeps on your way to finding your State of Balance!

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Get Your Zzzz