HLTHY Sleep Tips
HLTHYher takes a wholistic approach to health; we support members in building healthy habits in the three dimensions of health: mental, physical, and social. Healthy sleep habits can impact all three dimensions, and when we regularly get enough quality sleep (about 7-9 hours nightly), it’s noticeable! Mentally, sleep helps with decision-making, focus, and problem-solving. Physically, getting enough sleep keeps us from getting sick and improves our cardiovascular and metabolic health. And socially, sleep influences our mood, which directly impacts the way we engage with others.
If you find that you aren’t regularly getting those 7 or so hours, you’re not alone. The CDC reports that about one-third of Americans aren’t getting enough sleep. The upcoming time change is a great opportunity to hit the reset button with your sleep habits. With that in mind, here are our top tips for getting enough quality sleep!
Avoid naps. While naps may give you a boost of energy, they impact your ability to fall asleep at bedtime. Look for other ways to increase your energy, such as spending a few moments outside in the sunshine or going for a short walk.
Don’t toss and turn. When we lay in bed awake, tossing and turning, we’re actually training our brains to repeat that habit. It’s like we’re saying: “This is what we do. We lay in bed awake instead of asleep.” Give yourself about 15-20 minutes to fall asleep (or fall back asleep), but don’t force it. If you find that you’re just tossing and turning, get up and out of bed. Keep the lights low and pick up a book, listen to quiet calming music, or try a meditation. Once you feel sleepy again, get back in bed.
Keep a journal. If you notice yourself running through to-do lists, replaying the events of the day, or worrying about the future as soon as your head hits the pillow, keep a notebook beside your bed. Before bed, jot down whatever’s on your mind. This notebook doesn’t have to be something you use during the day or even something you look at again; it works to quiet our brain noise but giving us a feeling of safety and control - we’ve captured those pesky thoughts and can now rest easy.
Try a meditation. Meditation is a wonderful way to practice mindfulness and non-judgment, but it’s also a wonderful way to relax. Try our sleep meditation, or look for additional free meditations online!
Reduce alcohol consumption. A common misconception is that alcohol helps us sleep. While it may help us fall asleep faster, we actually end up having less restful sleep when we drink alcohol before bedtime. Try to limit your drinking to just one drink at night, and stick to the two-hour rule for beverages!
Keep the bedroom for sleep and intimacy. You’ve likely heard this tip before - avoid watching TV or doing other activities in bed. Reserve that space to be used for sleep, with intimacy as the only exception.
Hide your clock. If you frequently wake up in the middle of the night, it may be helpful to remove or hide your bedside clock. Not only can the light from the clock be disruptive to sleep, but knowing the time can hinder your efforts to fall back asleep, as your brain works overtime calculating how much more time you have until your alarm goes off.
Try a new pillow. Whether you sleep on your side or back, it may be worth investing in a pillow specifically designed to support your spine while you sleep, especially if you wake up feeling tightness or pain. Additionally, if you sleep on your side, placing a thin pillow between your legs (at the knees) can help reduce nighttime aches and pains and improve your quality of sleep.
Take a bath. Consider adding a short shower or warm bath to your bedtime routine. Research has shown that a warm bath can help to lower your core body temperature, which is a key signal to your inner clock that it’s time for bed! For added relaxation, use lavender-scented bath products, as the scent is known to aid with relaxation.
Talk to your doctor if you find that you’re spending the right amount of time in bed, but struggle to fall asleep, wake up frequently during the night, or feel sleepy throughout the day. These could be signs of an underlying issue, such as sleep apnea, hormonal changes, or medication side effects.
