Sleep doesn’t come easily for everyone. You’ve likely heard the phrase “sleep like a baby,” but let’s be honest—babies often wake up several times during the night! Whether you’re a light sleeper or someone who crashes hard, improving your rest is possible.
Here are three practical tips to help you get better rest tonight:
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1. Establish a Consistent Bedtime
Life’s demands never seem to end, and finding a specific bedtime can feel impossible. However, setting a regular bedtime—even if it’s just Monday through Friday—can do wonders for your sleep. Pick a time that fits your schedule and stick to it. On weekends, allow yourself some flexibility, but try not to stray too far from your weekday routine. Consistency helps regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed.
2. Minimize Blue Light Exposure
Do you scroll through TikTok or watch TV to unwind? While it might feel relaxing, research from Harvard Health shows that blue light from screens can suppress melatonin, the hormone responsible for sleep, and disrupt your circadian rhythm (your body’s internal sleep-wake cycle). To improve your sleep quality, give your screens a break at least an hour before bedtime. Try reading, meditating, or listening to soothing music instead.
3. Watch What You Eat, Drink, and Do Before Bed
What you consume and when you exercise can significantly impact your sleep. To avoid middle-of-the-night bathroom trips or indigestion, limit food and liquid intake at least three hours before bedtime. Similarly, vigorous exercise too close to bedtime can make it harder to relax. Opt for calming activities like stretching or yoga instead.
How Therapy Can Help with Sleep Issues
If sleep problems persist, therapy can be a powerful tool to address underlying causes like anxiety or negative thought patterns. Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based approach that helps restructure unhelpful thinking and establish healthier sleep habits. Therapy can complement medications or natural supplements to provide a holistic solution for better sleep.
Don’t let poor sleep hold you back from living your best life. Call us today to learn how we can support you in achieving the restful sleep you deserve.
Note: While I am a mental health professional, this information is not a substitute for a formal evaluation. If you or someone you know is struggling with mental health, please reach out at (407) 906-5214 to schedule an appointment for tailored support.
Mental health is a complex and highly individualized matter, and what works for one person may not work for another. The best course of action for anyone dealing with mental health concerns is to schedule an appointment with us for a personalized assessment, diagnosis, and treatment options. Please remember that seeking help from a licensed mental health expert is a vital step in addressing mental health challenges.
If you’re in crisis or experiencing thoughts of self-harm or suicide, contact emergency services or a crisis helpline immediately.
