Understanding Sleep Struggles
There are two main reasons that people struggle with sleep. One is anxiety-based; racing thoughts, thinking about the past, thinking about the future, trying to sort through a problem, or imagining what could go wrong. The second reason is behavioral – the result of a habit or activity. In order to provide the best guidance, it is important for a helping professional to determine which factor is causing the problem and then offer applicable solutions.
Behavioral Adjustments for Better Sleep
Let’s tackle the behavioral side first, as sometimes a minor tweak is all it takes to correct sleep problems. Caffeine, exercise, screens, lack of exercise, alcohol use, and food intake can all impact one’s sleep. Thus, the following suggestions are provided to our patients to improve their sleep:
- Avoid Caffeine Close to Bedtime: No caffeine within 8 hours of bedtime – 1 cup of a caffeinated beverage lasts 8 hours.
- Exercise Timing: No exercise within 2 hours of bedtime – exercise can be energizing and make it difficult to relax.
- Food Intake: No food within 2 hours of bedtime – food is fuel and will give your body energy.
- Screen Time: No screens within 1 hour of bedtime – blue light is stimulating to the brain and can impact one’s ability to fall asleep.
- Daily Activity: Ensure adequate physical and mental activity throughout the day – it’s important to be physically and mentally tired at the end of the day.
- Alcohol Use: Avoid excessive alcohol use – while it may seem that alcohol helps with sleep, it can impact one’s ability to stay asleep as well as the quality of one’s sleep.
- Bedtime Routine: Develop a bedtime routine – this is a process that will help your mind and body prepare for sleep and can include brushing teeth, changing into PJ’s, reading a book/magazine, dimming lights, and eventually turning off lights.
Managing Anxiety-Related Sleep Issues
Anxiety-based sleep difficulties are usually addressed differently, and recommendations can take a longer time to impact one’s sleep. Solutions include implementing skills for coping and problem-solving, gaining and using a support system, and strategies for relaxation/self-soothing. The following is not an exhaustive list. These and other options can be explored in detail in therapy:
- Reduce Caffeine Intake
- Engage in Physical Exercise During the Day
- Journal Writing: Journal or write out concerns and potential solutions.
- To-Do Lists: Make a to-do list and check off accomplishments.
- Decision-Making: Write out pros and cons when struggling with a decision.
- Support System: Identify a friend or two with whom you can talk and share openly.
- Meditation: Learn to meditate (guided meditation apps can be helpful).
- Grounding Exercises: Utilize grounding exercises.
- Distraction Techniques: Implement distraction techniques at bedtime.
Professional Help and Support
Ascend Healthcare therapists are trained in treating sleep difficulties and other mental health symptoms.
C. Delano