Wednesday, July 28, 2021

 The Importance of a Sleep Routine

Having a sleep routine helps promote a healthy bedtime environment and a more consistent sleep quality. This is one of the first things I talk to clients about when they are experiencing an increase in mental health symptoms. Often lack of sleep, or quality sleep, can contribute to cognitive disfunction, emotional disturbances and some chronic health conditions.

Sleep routines are set activities that are done before bedtime to help cue your mind and body that sleep is coming. It’s important to set up a healthy sleep environment. Consider these ideas:

  • Keep a low noise level
  • Lower the room temperature 
  • Avoid electronics
  • Keep your bed for sleeping only. Don’t get into bed until you’re ready to sleep

Follow the same routine and try to maintain that routine even on weekends. Here are some activities to consider:

  • Pajamas 
  • Brush teeth
  • Washing face
  • Prepping your bed with blankets and pillows or favorite stuffed animals
  • Doing a calming activity such as listening to calming music, stretching, practicing gratitude 
  • Taking medications
  • Turning down the lights
  • Applying a scented lotion that calms you

And remember that if you’re struggling to sleep it’s okay to try some breathing exercises or get out of bed to engage in another calming activity. 

It takes 21 days to build a habit so make sure you stick to it and at the 21 day mark take note of any improvements. 

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