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Seven Strategies for Better Sleep
Obtaining good quality sleep is profoundly important as it can significantly impact your mood, relationships, and job performance. Here are 7 strategies, as informed by Dr. Gregg Jacobs’ fantastic book Say Good Night to Insomnia, to help you improve your sleep and overall well-being:
Try to wake up at the same time or at least within 30 minutes of the same time every day—this really helps set your internal body clock and will make it easier to fall asleep at night.
To fall asleep more easily at night–get in some sunshine in the morning. Or, if it’s a gray day, a helpful alternative can be using a bright light lamp for 30 minutes in the morning. Here’s one lamp option.
Walking briskly or doing any type of moderate-intensity physical activity or planned exercise will positively impact your sleep (as well as your overall health and well-being).
Managing stress during the day can mean better sleep at night. So take at least 1 10-minute break every day to go for a walk outside, call a friend, watch or listen to something that makes you laugh, or do some deep breathing (calm.com is a great free app for guided meditation).
Mindfully slowing down after a busy day will allow your brain and body to become ready for sleep. Try listening to relaxing music or writing a gratitude journal entry before bedtime.
Aim to go to sleep around the same time every night—being mindful to set a bedtime that will allow you to obtain 7-8 hours of sleep given your chosen wake up time.
It’s easy to become frustrated or discouraged if you’re struggling with falling asleep or staying asleep but calling yourself a “bad sleeper” or starting to dread bedtime for fear of not sleeping will only further contribute to sleep difficulties. Keeping a positive mind set and practicing balanced thinking about your sleep is one of the most powerful and effective strategies to improve sleep and overcome insomnia.
Excellent Online Resource: The American Psychological Association (APA) provides helpful information about sleep and ways psychologists can assist people with sleep difficulties in: “Getting a good night’s sleep: How psychologists help with insomnia.” Check it out here.
Encouraging Awareness & Action: What is one strategy you can practice today to improve your sleep?
April 26, 2018|Behavioral Medicine
Insomnia is one of the most commonly reported health complaints among American adults. About 1/3 of us experience difficulty falling or staying asleep.Read More
April 18, 2018|Behavioral Medicine
We are pleased to announce that Biofeedback is now available in both our Newton-Wellesley office. To inquire about availability and…Read More