5 Tips For Insomnia

High quality sleep is an underrated factor in mental health. In fact, poor sleep quality has been associated with problems like depression, anxiety, and even bipolar disorder. Which is why insomnia can be massive stressor when you’re already struggling to cope with your mental health. Here are some tips on getting a better night’s sleep .

1. Set a consistent bedtime and wake time

Your circadian rhythm is the 24 hour clock your body runs on, and your body’s clock LOVES consistency. If you wakeup at 6am on the weekdays, then sleep until 9 on the weekends, you essentially create jet lag and confuse your brain about what time it’s supposed to be awake and get sleepy. While it’s hard not to sleep in on your days off, try to wakeup no later than an hour past your typical wakeup time. Similarly, make an effort to go to bed and turn out the lights at the same time every night.

2. Create a soothing bedtime routine

Create a nightly routine that you kickoff 1-2 hours before you want to go to sleep. Your routine should include any activities required to go to sleep (like brushing your teeth and locking up the house), and it should include soothing leisure activities. Right before bed is not the time to read emails, do chores, or watch a true crime documentary. Find activities that help you to calm down. Reading, journaling, coloring, listening to podcasts or audiobooks, and slow paced physical activities like yoga or stretching are all good ideas.

3. No screens 1 hour before bed

The blue light from your phone, TV, and tablet all stimulate your brain and slow down the release of melatonin - the chemical your brain makes naturally to make you sleepy. If you don’t know what other activities you might enjoy in the evening, now is your time experiment and find out. The examples I listed above, like reading or listening to a podcast, are popular options.

4. get out of bed if you can’t sleep

If you have lied awake in bed for an hour and can’t get to sleep, get out of your bed. Nothing is more frustrating than lying in bed and waiting for sleep that won’t come. And that frustration is NOT going to help your insomnia. Get out of your bed, keep the lights in the house low, and return to one of the soothing activities you did before trying to go to sleep. DO NOT turn the TV on or look at your phone. That will make you feel even more awake than you already are. Wait until you begin to feel sleepy again and then return to your bed.

5. Focus on feeling comfortable, not on falling asleep

When you get in bed, try your best not to ruminate on how long you’ll be awake or on whether you feel sleepy. Instead, focus on the warmth, comfort, and safety of your bed. If sleep comes, great! If not, that’s fine. You’re enjoying an opportunity to rest and relax, even if you are awake. This attitude helps to reduce the stress and anxiety that can build when you put pressure on yourself to fall asleep.

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