Sleeping the Night Away
- kelseywodka
- Nov 1, 2021
- 3 min read
Sleep is an important part of our physical and mental health. Many people struggle with falling asleep, staying asleep, and waking up feeling well-rested. Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based treatment for insomnia and other sleep disorders. The core concepts of CBT-I involve changing both behavioral and cognitive patterns that result in maladaptive sleep patterns. Below are some quick strategies for improving sleep struggles. If you are struggling with severe sleep problems, be sure to consult with your therapist and work on getting a referral for CBT-I. Oftentimes, CBT-I is a short-term, solution-focused treatment that can lead to major changes in sleep patterns in just a few weeks.
Here are some tips for improving sleep:
1. Stop using electronics 30 minutes before bed. Using electronics leads to light exposure from the screens and can inhibit the release of melatonin (a natural hormone we release to help with our sleep-wake cycle) and can result in wakefulness at night. Also, things like TV shows, social media, checking the news, and messaging with friends elicit different emotions that negatively impact our feelings of calm and relaxation that are needed for a good night of sleep.
2. The bed is for sleep only. With the changes in working and going to school from home, many people have been working from their beds. This leads to difficulty with winding down and feeling relaxed in your bed because if you are working in your bed, you are alert and stimulated. The goal is to be calm and relaxed in bed to be able to fall asleep. Be sure to do work at a desk or table rather than your bed and ideally, try not to work in your bedroom if you are able to do this.
3. Stop taking naps. People who nap often do this because they did not get enough sleep or are too tired during the day. Naps in the afternoon can lead to too much wakefulness in the evening and then people are surprised when they cannot go to bed at their typical bedtime. Once naps are eliminated, falling asleep at bedtime improves immensely!
4. Create a relaxing bedtime routine. Just taking about 30 minutes to engage in a bedtime routine has many benefits and it alerts your mind and body that it is time to relax and sleep. Try adding things like getting into comfortable clothes, use scents or lotions that feel relaxing, and engage in something to calm your mind down like reading, guided relaxation, or journaling.
5. Practice relaxation strategies. Mindfulness meditation, progressive muscle relaxation, and body scans are great tools to use before bed to relax your body and your mind to prepare for a good night’s sleep. Oftentimes, when we go to bed, this is the first time in the day where we have no distractions and anxiety thoughts can come rushing in. Use skills learned in therapy and also skills like journaling or mindfully acknowledging anxious thoughts to help yourself relax before falling asleep.
6. Be careful with substances. If you are someone who uses alcohol or nicotine, be careful about doing these things too close to bed time. Alcohol may make you feel more tired, but alcohol negatively impacts your REM (rapid eye movement) cycles of sleep and can lead to non-restful sleep. Nicotine may help people feel relaxed but it actually has stimulating effects that can negatively impact the ability to fall asleep.
7. Improve daily habits. Exercise, eating well, and working on mental health all positively impact sleep. Exercise helps us to feel more tired at bedtime and reduces problems with falling asleep. Working on stress reduction and time management in your daily life will help with your ability to fall sleep. Therapy helps with changing your mindset and cognitive distortions about sleep.
8. Be kind and gentle to yourself. Remember to give yourself compassion and kindness as you are making changes to improve your health. Of course there are times when you cannot follow all the guidelines and that is fine! Just try to do your best and talk to your therapist about strategies or referrals to help with sleep problems.
Helpful apps: CBT-I Coach, Insight Timer (for relaxation and meditation), and Apple Watch/Fitbit sleep trackers help
