Increased stress may disrupt our quality of sleep and exacerbate pre-existing sleep difficulties. Inadequate sleep may weaken your immune system, and it has been linked with increased rates of heart disease, a compromised immune system, memory impairment, risk for obesity, and increased risk for depression and anxiety. Consider the following strategies to help you improve your sleep:
- Maintain a consistent bedtime routine as much as possible. Strive to go to bed and awaken at the same time each day. Maintaining other daytime routines such as mealtime routines may also help.
- Avoid using your bed for sleep incompatible activity, such as work.
- Limit napping in the daytime, especially if you normally have insomnia issues.
- Limit caffeine, nicotine and alcohol use, particularly close to bedtime.
- Avoid lying in bed excessively. Get out of bed upon awakening in the morning. Get up and engage in low stimulus activity if you can’t fall asleep within 30 minutes.
- Avoid eating heavy meals before bedtime. Limit food intake to light snacking after dinner time.
- Schedule calming “wind down” time before bedtime for relaxation measures such as reading, soaking in a tub or listening to soothing music.
- Strive to maintain structure in your day and avoid being sedentary. Enhancing movement in the daytime or nonsleeping hours builds your sleep drive. There is not a medication that will enhance your sleep drive.
- Contact a health professional if you struggle with chronic insomnia or regular daytime sleepiness. These conditions should be assessed and treatment available to help you.
- Consider the following Apps to assist with establishing good sleep hygiene: Dream EZ; CBT-I Coach.
