Improving Sleep

More and more of my clients seem to be complaining of insomnia or difficulty sleeping these days.  It's one of the questions I try to ask regularly, as sleep is such an important component of our mental and physical healthiness, but we seem to always to put good sleep habits on the back burner for another day. 

Why is sleep so important anyway?

Sleep rejuvenates and refreshes us.  It keeps us healthy in body and mind.  New information gained in a day needs to be incorporated into memory and part of this process happens while we're sleeping.  So if you're cutting back on sleep you may be making it more difficult to retain what you've learned throughout the day.  In addition, difficulty sleeping can both indicate underlying mental health issues or can exacerbate them. Lack of sleep is highly correlated with  mood fluctations and the onset of various cyclical mental health issues.  One of the first things I try to regulate with patients in a mental health setting is their sleep habits.  One we're able to do this, many of their symptoms begin to dissipate. 

Physically, not getting enough sleep can wreak havoc with your body, disrupting hormones and causing weight gain and cardiovascular issues.  In addition, our immune response is affected by how much quality sleep we get; therefore, lack of sleep can lead to increased illnesses.

There are safety issues at play as well.  If I'm not sleeping well at night, my body will try to regain rest during the day.  Many daily activities can become highly dangerous if the person performing them isn't well rested. 

Why aren't you sleeping?

Finding out the source of your sleep difficulties may be almost impossible, but you can often narrow it down to a few potential areas of concern.  Depending on which areas are issues for you, the solutions will vary.

Are you experiencing discomfort or pain that keeps you awake?  If you have chronic pain issues these will definitely disrupt your sleep.  Dealing with those issues is a must and there are many options such as relaxation exercises that sooth sore muscles, more comfortable bedding, and medication if necessary.

Do you struggle to sleep because your mind is racing?  An anxious mind can wreak havoc on a sleep schedule.  Many of us no sooner lay our head on the pillow than we're planning the next week's activities and mentally rehashing today's events.

Is there a medical condition that contributes to your poor sleep?  Weight gain, sleep apnea, Restless Leg Syndrome....these and many other conditions can make sleep near impossible.

Are there external interruptions to your sleep?  Crying baby, restless barking dog, loud neighborhood, leaving the TV on.....all of these external factors can interrupt sleep cycles keeping you from getting the best night's sleep possible.

Create a relaxing area in which to sleep

For any and all of the sleep disruptions listed above, the first step in improving sleep is to create a relaxing sleep environment.  The bedroom should really only be used for sleep and sex (topic for another week!), and there are ways to make it conducive to both endeavors.  Think about what's most comfortable to you.  From a puffy mattress to a firm mattress, there's something for everyone.  Adding many pillows, or having just one....whatever is most comfortable to you is what you should create.  Colors in the bedroom should be muted.  Bright colors stimulate the mind, while a more muted palate encourages relaxation and sleep.  Using rugs and wall hangings to quiet sounds from outside or in the rest of the house can lessen external interruptions to sleep.  Lighting should be dim.  Again, the goal is to create a quiet, relaxing haven in an effort to tell the brain its time to relax and sleep.

Create a sleep routine

Our brains like to know what's coming next, and using the lull of a routine to lead us off to sleep is a great place to start.  Create a nightly routine that tells your brain you're getting ready to relax and sleep.  Do all of your nightly hygiene tasks in the same order at about the same time nightly.  If there's a particular type of music that's relaxing to you, put it on nightly to trigger your bedtime routine.  Avoid various technology that uses bright screens.  Working on the laptop, iPad, phone, etc. before bedtime can intensify brain activity leading to poor night's sleep.  If your mind starts working through anxious thoughts, keep a pad of paper handy to write down the thoughts quickly in an effort to save them for tomorrow, when you can actually do something about them.

Start this week by trying to create a relaxing sleep environment and a sleep routine....next week I'll share some tried and true relaxation techniques to help improve your sleep even more.

Sleep well.


Awaken to your best self.