.
.
.
.
.
.
.
Embedded Files
Habits that Promote Sleep
Habits that Promote Sleep
Find an item or two that you and your sleep partner can incorporate into your nightly routine to improve sleep quality.
Find an item or two that you and your sleep partner can incorporate into your nightly routine to improve sleep quality.
Anxiety and depression can sometimes cast shadows on your nights, making quality sleep can be difficult to come by. However, we want to emphasize that good quality sleep is pivotal to your overall well-being. It's when your body energizes, replenishes, and repairs itself, setting the stage for a better tomorrow.
Anxiety and depression can sometimes cast shadows on your nights, making quality sleep can be difficult to come by. However, we want to emphasize that good quality sleep is pivotal to your overall well-being. It's when your body energizes, replenishes, and repairs itself, setting the stage for a better tomorrow.
Here are some sleep-enhancing tips that you can incorporate into your nightly routine:
Mindful Eating: Try not to eat 3-4 hours before bedtime. Giving your digestive system a break during the night can help you wake up feeling more refreshed.
Embrace the Sun: Natural light helps your brain distinguish between day and night, supporting your circadian rhythm. Spend some time in the sunshine during the day.
Stay Active: Engage in physical activity during the day. Exercise prepares your brain for a restful night's sleep.
Watch the Caffeine: Avoid caffeine (tea, sodas, energy drinks, coffee) in the evening, as it can interfere with your ability to fall asleep.
Dim the Lights: Dim your lights after sunset to signal to your brain that it's time to wind down. Consider using yellow or dark mode on your electronic devices.
Digital Detox: Electronics emit stimulating light that can disrupt your sleep-wake cycle. Keep devices like TVs, computers, smartphones, gaming consoles, and e-readers out of the bedroom. Try to turn them off at least an hour before bedtime.
Create a Sleep-Ready Environment: Ensure your room is dark and cool, ideal conditions for sleep. Make it a technology-free zone.
Reading Before Bed: Instead of electronic screens, unwind with a good book before bedtime. It's a calming activity that can help you relax.
Meditation: Practicing meditation before bed can calm and prepare your mind for sleep.
Remove the TV: Removing the TV from your bedroom helps your mind associate that space with sleep.
Establish a Sleep Ritual: Creating a consistent set of activities before bed signals to your mind that it's time to wind down. This can include meditation, reading, or relaxation exercises.
Hygiene Ritual: Develop a nightly hygiene ritual to assist your mind in slowing down and preparing for sleep. Brushing your teeth, washing your face, and other self-care activities can be part of this.
Don't Toss and Turn: If you cannot sleep, getting out of bed is okay, but avoid turning on electronics. Tossing and turning can increase stress, making it harder to fall asleep. Opt for reading or meditating until you feel sleepy.
Remember, quality sleep is not a luxury; it's a vital component of your mental and physical well-being. These habits may take time to establish, but they can make a significant difference in the quality of your sleep and, ultimately, your daily life.
Remember, quality sleep is not a luxury; it's a vital component of your mental and physical well-being. These habits may take time to establish, but they can make a significant difference in the quality of your sleep and, ultimately, your daily life.
References:
Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond. The Guilford Press.
Bocci, G. S. (2019). The Social Media Workbook for Teens. New Harbinger Publications Inc.
Cooper, B. & Widdows, N. (2008). The Social Success Workbook for Teens. New Harbinger Publications Inc.
CROWDER, A. (2020). CBT Toolbox for Children & Adolescents: Over 200 worksheets & exercises for trauma, ADHD. PESI PUBLISHING.
Eich, J. (2015). Dialectical Behavior Therapy Skills Training with Adolescents. PESI.
Griff, K. (2020). Social Skills Curriculum for Teens. Trixie Lulah Publishing.
Gruzewski, K. (2020). Therapy Games for Teens. Callisto Publishing.
Hansen, S. A. (2013). The Executive Functioning Workbook for Teens. New Harbinger Publications Inc.
Linehan, M.M. (1993). Skills training manual for treating borderline personality disorder. Guilford Press: New York.
McLaughlin, L. (2002). Oppositional Defiant Disorder Activities. Rockridge Press.
Phifer, L.W. (2022). The CBT Toolbox for Young Adults. PESI.
Pratt, D.M. (2019). CBT Toolbox for Depressed, Anxious & Suicidal Children and Adolescents. PESI.
Shannon, J. (2022). The Shyness & Social Anxiety Workbook for Teens. New Harbinger Publications Inc.
Sokol, L., & Fox, M. G. (2020). The Comprehensive Clinician’s Guide to Cognitive Behavioral Therapy. PESI.
Spensley, S. (2021). Positive Behavior Activities for Kids. Rockridge Press.
Stallard, P. (2019). Thinking good, feeling better: A cognitive behavioural therapy workbook for adolescents and young adults. Wiley.
Wilson, T. (2023). Therapy Games for Kids. Vox Publishing House.
Page updated
Report abuse