Sleep Hygiene


Sleep Hygiene

TIPS  FROM  MENTAL  HEALTH  COUNSELOR JAYA  ROY,  M. A.,  A. S. W.

WHAT  IS  SLEEP  HYGIENE?

Sleep hygiene is a series of practices and habits that cue your mind and body to relax and prepare for sleep. It's most effective when practiced daily. Common sleep hygiene tips are:

  • Limit naps, caffeine intake, and screen time (especially screen time 1-2 hours before bed).
  • Do something physical in your day.
  • Wake up and go to bed about the same time every day. 
  • Aim for 7- 8 hours of sleep.
  • Have a comfortable sleeping environment (i.e. keep temperature about 65 degrees, and have a comfy pillow and mattress).
  • Have a soothing bedtime routine and make it your own!

Part 1 of  The Soothing  Bedtime Routine: 1 hour-2 hours before bedtime

  • UNLOAD  BUT  DON'T  PROCESS
    • You can write down your to-do's and things to remember as well as thoughts or feelings into a planner and/or journal.
    • However don't spend time trying to dig deep into your emotions, this is just to get whatever is on your mind off on paper.
  • DO  SOMETHING  FUN
    • Use this time to do something enjoyable. Some ideas are: a relaxing walk, listening to a podcast, or reading. 
    • Positive emotions help us feel at ease.

Part 2 of Your Soothing Bedtime Routine: 30 minutes-1 hour before bedtime

  • SLOW  THE  MIND  AND  BODY
    • Now that you have unloaded your thoughts and feelings and eased into something fun, it's time to slow down. 
    • Some ideas are: gentle stretching, drinking tea, taking a hot shower, or smelling essential oils.
  • IF  YOU  CAN'T  SLEEP
    • If you are unable to fall asleep within 15-20 minutes, get out of bed and do something you find soothing. 
    • The more time you spend in bed awake (including during the day) the more your mind connects being awake with your bed.


Check out more great info and the full presentation by Jaya Roy M.A., M.S.W., A.S.W. - Mental Health Counselor and Kim Marquardt, MSN, RN - Health Services Director below!



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