Sleep Better and Feel Better
by Dave Kucharski, LICSW, Counseling at Dupont
How did you sleep last night? A lot of us struggle with poor sleep, due to stress, busy schedules and other factors. But improving your sleep can help you feel better, improve your concentration, and reduce anxiety and depression (as well as lessening the chances you’ll get sick!).
Courtesy of the American Sleep Association*, here are some tips for improving your sleep:
- As much as you can, go to sleep and get up at the same time every day, even weekends.
- Avoid naps during the day, because a nap may make it harder to fall asleep that night.
- If you’ve been in bed for more than 15 minutes and can’t fall asleep (including if you wake up in the middle of the night), get up! Sit in a chair in dim light until you start to feel sleepy, then go back to bed. And don’t turn on the TV or your iPhone, because that will make it harder to calm your mind and fall asleep.
- Don’t watch TV or read in bed.
- Try to avoid caffeine, cigarettes or alcohol before bedtime, because all of them can disrupt sleep.
- Get regular exercise during the day.
- Have a comfortable bedroom, including a good mattress and a temperature that’s not too warm.
- In a single
- Create a “getting ready to sleep” routine that might include a warm shower, meditation, or anything that relaxes you.
*American Sleep Association, “Top Sleep Hygiene Tips”