Sleep, both affects, and is affected, by emotional disturbance. Here is how to fix your sleep.
Practice Sleep Hygiene
Do’s
- Keep the same wakeup time every day
- Get out of bed immediately after you wake up.
- Give yourself sunlight or very bright indoor light first thing in the morning.
- Regular exercise of at least 20 mins of sweating
- Go to bed when you’re sleepy but never before your regular bedtime
- Create a bedtime routine starting with a warm bath
- Use the bed for sleeping only
- Schedule and engage in worrying or problem solving (“worry time”) earlier in the day
- Get out of bed:
- when you’re unable to sleep
- when you find yourself worrying or can’t shut off your thoughts
- at the same time every day, even if you’ve had a bad night’s sleep
Don’ts
- Don’t force yourself to sleep
- Don’t stay in bed awake for more than 15 minutes
- Don’t compensate for a bad night (by turning in early, staying in bed later, or napping)
- Avoid napping for longer than 15-30 mins
- Avoid caffeine, alcohol, cigarettes, or vigorous exercise within a few hours of bedtime
- No screen time 1hr before bedtime
- Do not go to bed too hungry/too full.
- Avoid snacks in the middle of the night since awakening may become associated with hunger.
This fight may seem hard, but it is going to be worth it!