We’ve all felt the effects of a poor night’s sleep - fatigue, difficulty concentrating, and likely some irritability. While an occasional night of poor sleep can impact your effectiveness the next day, chronic sleep deprivation can lead to larger problems such as depression, weight gain, and poor health. 

Having trouble getting a good night’s sleep? Here are some tips that can help you improve your quality, and quantity, of sleep. 

Limit screentime

There has been plenty of research on the effects of screen time before bed, especially how bright light can impact your circadian rhythm and melatonin levels. It is best to avoid TV, smart phones, computers, tablets, or any screens about 30-60 minutes before bed. 

Keep a sleep routine

Try to go to bed and wake up at the same time every day. Once your internal clock becomes accustomed to the same routine, it will be easier to fall asleep and wake up. Developing a before-bed relaxing sleep ritual is also helpful. This can include simple activities, such as drinking (decaffeinated) tea or reading a relaxing novel right before bed to develop a routine to get the mind and body prepared for sleep. 

Don’t lie in bed awake for extended periods of time

If you are still tossing and turning after 30 minutes, try getting out of bed and doing a brief, calming activity such as a meditation exercise with deep breathing, journaling, or reading a (not too thrilling) book. If there is something on your mind that you are having difficulty letting go of, and your thoughts or worries are restlessly keeping you awake, try writing them down. Just write down whatever comes to mind without editing or re-reading. Simply write down your thoughts and set it aside. Then practice few deep breathing exercise and try to fall asleep again. 

Exercise and eat well

Eating well and exercising regularly can help increase your quality of sleep. However, avoid exercising or eating a large meal two hours before bedtime. Also limit the amount of sugary foods or sodas you consume before bed. That bowl of ice cream may sound good, but it can cause your blood sugar to rise, leading you to have trouble falling asleep.

Limit stimulants

Just as it is important to exercise and eat well, it is also important to limit alcohol, caffeine, or nicotine use prior to bed, even if these are consumed hours before bed. While alcohol is a depressant, it can cause poor sleep quality throughout the night.

If you are having trouble with sleep, please reach out for counseling. I’m a psychologist that provides therapy to adults and late adolescents in the St. Petersburg, Clearwater, and Tampa bay communities and I would love to work with you to help you overcome this challenge.