I hope everyone had a wonderful holiday with families and friends! The one thing I noticed with myself the past few weeks is the amount of sleep I am getting! How about you? I’ve always considered myself a good sleeper. I typically go to bed a decent hour and wake up easily in the morning, but lately I’ve been having sleep issues – is it just me?
Why is sleep important?
Barnum Counseling loves to promote the importance of sleep for our overall functioning. Have you ever noticed the difference between getting only a few hours of sleep and getting effective natural sleep? I know I have! I tend to feel groggy, irritable, have difficulty focusing and maybe even cranky if I don’t have enough hours. Sleep is such a significant factor in helping regulate our emotions, stabilize our mood and help with energy. I love promoting a healthy base line for my clients – consistent exercise, healthy diet and plenty of SLEEP.
Five ways address sleep issues
Naps
Reduce daytime naps. It can be common to feel that dreadful effect between 2 and 3 PM, so a quick nap to reenergize makes sense. But it can easily create sleep issues in the evening. Instead of having a mid-day nap, it is recommended to go to bed a little earlier to obtain better sleep quality. However, it is recommended to nap no more than 20-30 minutes if naps are necessary.
Relaxation
Introduce a soothing routine to help with relaxation. I have always found reading; meditation or even watching lighthearted television puts me at a low stress state. Leaving a half hour before bed to focus lowering your stress can create a reliable association to relaxation. If you are unable to introduce a mindful activity before bed, focus on creating a cool and comfortable environment by lowering the temperature or purchasing a sound machine.
Things to avoid
Nutrition and sleep are very much correlated and consuming heavy meals or caffeinated drinks affects our quality of sleep. Minimizing meals a few hours before bed, avoiding alcohol and even tobacco influences our sleep quality! Not only can nutrition make our sleep quality discomforting, but our environment may have the same effect (keeping our television off or fighting sleep). If you are tired, then go to bed!
Exercise
Consistent, regular exercise promotes better sleep by reducing anxiety, stress, body temperature and circadian rhythms. Our body clock and levels of cortisol is typically elevated after a good workout to help with stable sleep. It is recommended to exercise in the morning compared to the evening!
Managing stress or concerns to minimize sleep issues
I’ve had plenty of nights of tossing and turning from stress that I can’t let go. Trying to stop from reviewing the day in our mind is easier said than done but it’s possible! If your stress or concerns are flooding your thoughts then get them out. Try spending a few minutes journaling your day or jotting down your daily stressors!
If you feel your sleeping pattern is troubling you, contact Barnum Counseling to schedule an appointment at (630) 797-9192.
Written by: Coral Pidone, MA, LPC
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