So often during a session when I ask the person how they are feeling they say “Tired.” It is a well-known fact that in America, most people do not nearly as much sleep as they should and lack of sleep can lead to many difficulties, not only physical, but maybe more importantly mental and emotional difficulties. When a person is tired, they are less able to effectively manage daily stressors, not to mention life events that are tremendously stressful.
Many people believe that they can “catch up” on sleep during the weekends, but the research shows that even losing 1-2 hours per sleep a night can significantly impair a person’s functioning. Of course there are people who report having difficulty sleeping but there are things that you can try to help you fall asleep faster and get a better night sleep.
Here are some tips:
- Go to bed at the same time every night and wake up at the same time every morning….even on weekends.
- Engage in a relaxation exercise just prior to going to bed. Try meditating, deep breathing exercises or a progressive muscle relaxation exercise. Avoid doing stimulating or anxiety provoking activities just prior to bed.
- If you are unable to fall asleep and are tossing and turning in bed, try getting out of bed for a little while and do a quiet, relaxing activity, such as reading, and return to bed when feeling sleepy.
- If you are worried about something, write it down and then try to let that thought go.
- Exercise during the day. Make sure that you do not exercise for at least 5 hours prior to when you go to bed.
- Avoid using electronics an hour before bedtime. This includes watching television, being on your computer, tablet or phone.