LOCKWOOD WELLNESS SERVICES
Sleep Issues/Insomnia
Struggling to fall asleep, stay asleep, or even just feel fatigued after a "good" night's rest is very difficult. Luckily sleep disorders are one of my specialties. Below you will find some tips that I share about getting better rest.
How Do I Fall Asleep?
Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a Relaxing Bedtime Routine
Establish a calming pre-sleep routine to signal to your body that it's time to wind down. This might include activities like reading a book, taking a warm bath, or practicing relaxation exercises.
Comfortable Sleep Environment
Make your bedroom conducive to sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows. Consider blackout curtains and white noise machines if needed.
How Do I Stay Asleep?
Limit Exposure to Screens
Reduce exposure to screens (phones, tablets, computers, and TVs) at least an hour before bedtime. The blue light emitted by electronic devices can interfere with the production of the sleep-inducing hormone melatonin.
Mind Your Diet
Avoid heavy meals, caffeine, and nicotine close to bedtime. These can disrupt sleep. Opt for a light snack if you're hungry before bed.
Regular Exercise
Engage in regular physical activity, but try to finish your exercise at least a few hours before bedtime. Exercise can promote better sleep, but doing it too close to bedtime may have the opposite effect.
How Do I Stay Asleep?
Limit Naps
If you need to nap, keep it short (20-30 minutes) and earlier in the day. Long or late-afternoon naps can interfere with nighttime sleep.
Manage Stress
Practice stress-reducing techniques such as deep breathing, meditation, or progressive muscle relaxation. Managing stress can contribute to a more restful night's sleep.
Limit Liquid Intake Before Bed
Minimize the consumption of liquids, especially caffeine and alcohol, close to bedtime to reduce the likelihood of waking up in the middle of the night to use the bathroom.
What Can I Do To Sleep?
Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a Relaxing Bedtime Routine
Establish a calming pre-sleep routine to signal to your body that it's time to wind down. This might include activities like reading a book, taking a warm bath, or practicing relaxation exercises.
Comfortable Sleep Environment
Make your bedroom conducive to sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows. Consider blackout curtains and white noise machines if needed.
Still Can't Sleep?
Stimulus control, a crucial aspect of effective sleep hygiene, revolves around associating the bed with sleep and intimacy exclusively. This practice reinforces a strong mental connection between the bedroom and restful activities. To optimize your sleep environment, refrain from using your bed for work, watching television, or engaging in other stimulating activities. By strictly reserving your bed for sleep and intimacy, you enhance the efficacy of stimulus control, signaling to your brain that when you lay down, it's time to unwind and prepare for a restful night. This intentional association between your bed and relaxation aids in the creation of a sleep-conducive environment, promoting better sleep quality. For comprehensive guidance on optimizing your sleep environment and improving overall sleep hygiene, consider consulting with a sleep specialist or healthcare professional.