How can I sleep better?
Good quality sleep is one of the most important basic needs for human beings. When we are young, we may need our care-givers to help us settle before we sleep but as we get older, it can become difficult to sleep well and have a good rest period if we don’t practice good sleep hygiene.
Sleep hygiene refers to a set of good sleep habits, generally important for both your physical and mental health. It is linked to your environment and the range of activities that someone engages in during the day.
Factors that affect sleep hygiene
- Screen Time (using Devices, Scrolling, Watching Videos before going to Bed)
- Bright Environments
- Worrying/Overthinking about the next day or Situation during the day
- Caffeinated Drinks in the Evening
- Lack of Exercise during the Day
- Naps during the Day
- Poor Eating Habits – feeling too full or not having enough food intake
- Respiratory Conditions – Sleep Apnea
If you feel that your quality of sleep may be poor, it might be worth looking into the above factors and paying close attention to your evening routine. This will ensure that you are relaxed enough before you go to bed and can have a good night’s rest. It is also important to have a consistent wake up time and avoid the urges to sleep in for too long unless you are really tired or unwell.
There are many resources such as alarms, apps, and sleep logs that can help with good sleep hygiene. If you are feeling anxious or stressed, it will be beneficial to speak to a therapist or counsellor about this so you can learn and implement some strategies before you to sleep.
Strategies that may help you sleep
- Setting Worry Time – preferably much before Bed Time
- Challenging the Negative thoughts which Lead to Anxiety/Stress
- Self-Care Routine (Skin Care, Diffuser, having a Relaxing Bath, Shower)
- Seeking Comfort – Hugs with a Loved one or a Pet
- Reading a Nice book in Dim Light
- Avoid Work Related Tasks
- Setting up a Relaxing Environment – Dim Lights, Soft Instrumental Music
Please note that if you continue to struggle with poor sleep patterns and it is affecting your health, it is important that you discuss this further with your GP or a specialist to explore more options around treatment.
Author: Sharita Lobo, B Psych MAPS.
Sharita Lobo is a Registered Psychologist with over 16 years of experience in the mental health sector across Sydney and Brisbane. She works with children, adolescents, adults, and families, supporting concerns such as anxiety, depression, stress, grief and loss, trauma, low self-esteem, relationship difficulties, and school-related challenges. Sharita also has extensive experience working with neurodivergent clients, including individuals with Autism Spectrum Disorder (ASD) and ADHD, and has worked within the NDIS sector for more than 10 years.
To make an appointment with Sharita Lobo try Online Booking. Alternatively, you can call M1 Psychology Shailer Park on (07) 3067 9129.