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!



References and Resources


Comments

Post a Comment

Popular posts from this blog

Understanding Interpersonal Violence: A Call to Action for National Coming Out Day and LGBTQPIA2S+ History Month

Image
By Van Ethan Levy, LMFT 118131, LPCC 8269  Van is a queer, non-binary, trans, AFAB (Assigned Female at Birth), POC (Person of Color), dually licensed as a Marriage and Family Therapist and a Licensed Professional Clinical Counselor. Van is passionate about holding space for all intersections of one’s identity(ies). Van is dedicated to social justice & believes it is vital to cultivate an awareness of our own internal strengths, specifically our resilience as we continue to grow and discover ourselves. Van also provides trainings on trans and non-binary identities and is author of the interactive book Exploring My Identity(ies) (2020). As we approach National Coming Out Day on October 11th and celebrate LGBTQPIA2S+ History Month, it’s crucial to shed light on a pervasive issue that often goes unnoticed: Interpersonal Violence (IPV). Many individuals may not recognize the signs of healthy versus unhealthy dynamics in relationships. IPV can take many forms, including physical, emoti
Read more

Here’s why you shouldn’t test for COVID

Image
  By Kim Marquardt, RN MSN This blog post is from the Nurse Kim archives of myth busting. I want to share some "alternative" or maybe just lesser known health and wellness viewpoints for you to chew on. *These posts are not intended as official medical advice. They ARE meant to be fun, informative, and thought provoking, hopefully sparking an interest for you to do your own research (you can start with the links I provide!) and discover the marvels of the human body, and how it can function at its optimal performance level if we understand how it works and interacts with our environment and our diet. I have a passion for health and wellness through lifestyle and nutrition and have done thousands of hours of research in addition to being a registered nurse for 23 years. I have done A LOT of self-experimentation in and around diet, lifestyle, body care, and supplementation and have spent a lot of time looking into the science behind it all (or lack thereof!). Check back weekly
Read more

TWO QUESTIONS: Adela Sanchez on Narcan Trainings

Image
TWO QUESTIONS FOR Adela Sanchez on Narcan Training  1.       What led you to bring Narcan training to MiraCosta? Narcan (naloxone) training in community colleges, especially when provided by a nurse, offers numerous benefits. As someone who grew up in this community being able to offer training for students, faculty, and staff is especially important to me. There are so many obstacles in healthcare so when there are opportunities for free programs and resources, I am immediately drawn to them. Empowering community members, especially in a college setting, fosters a sense of responsibility and community care. Trained individuals can act confidently in emergencies, contributing to a safer environment for everyone! I’ve seen too many accidents turn fatal so anything we can do to help is worth it. ·          Narcan equips us with the ability to respond swiftly to opioid overdoses. This can save lives in situations where medical help might not be immediately available.  ·        
Read more