How to Enhance Your Sleep Hygiene

Over the last two months in my practice as a counselor in Hillsboro and Beaverton area, I am seeing an increase in individuals who are experiencing distress related to their sleep. Many have complained about inability to fall asleep, while others have discussed the painful frustration of inability to stay asleep for the desired number of hours. Many of my nurse clients work night shifts, which can make it even more challenging to manage sleep hygiene. It can be tempting to search on the internet and explore if your mental health related stressors are causing insomnia. One may feel compelled to self-diagnose their sleep issues, and buy over-the-counter melatonin.

While this step may help resolve the problem, it is often not the case. For many women, their relationship with sleep is complex. Sleep is often a last priority when one is caring for a child, elderly person, or a person experiencing sickness. Women may be encouraged into the “hustle culture” and push themselves very hard in their career, parenting, or fitness goals and give up their sleep. One-dimensional and harmful quotes such as “I will sleep when I die” can add unhelpful humor or normalization of sleeplessness.

Sleep hygiene is an important part of mental health, but is rarely discussed. Sleep hygiene refers to an intentional effort to manage your environment, your habits, and your behaviors so that they promote healthy sleep experience. In this post, I offer 8 tips for you try out to improve or maintain your sleep hygiene. Remember, some may work for you, and some may not. Each one of us is different, so be patient with yourself and your body as you try these out.

Sleep ritual: Have a 3-step mini sleep ritual. This could include brushing your teeth, changing into your night clothes, reading a book, among other activities. Practice this ritual regularly, so that your body develops cues for sleep time.
Screen time: Limit your screen such that you don’t look at your phone, computer, or iPad at least 30 minutes before your sleep. Try to replace it with a book, or a podcast to help you transition.
Cooling your body: As warmer weather approaches, it may be helpful to wipe your face with a clean face tissue, or just a cloth to help your body lower the temperature. In many cultures, including my own, we wash our feet with cold water before getting into the bed.
Warm drink: This is one of my favorites! Try drinking a warm drink before going to bed. This can be tea or milk. One of the most traditional Indian drinks to induce sleep is to add a pinch of turmeric to warm milk and drink it before bed. I have tried this one, and the sleep quality dramatically improves!
Be with yourself: I know that many of us are “do-ers”. Our mind and body are trained to be on the go at all times, so slowing down may be especially challenging for us. One technique that has worked for many of my clients is to massage their feet, face, or hands. Depending on your preference, you may add an essential oil of your choice if you are massaging your feet. Don’t cut yourself short. Set the timer for at least 10 minutes, and focus on massaging slowly and with kindness. This can help our body experience love from the most important person- YOU!
Water bottle: Another summer time tip is to keep a bottle or glass of water at your bedside. We regularly get dehydrated in our sleep, but can feel lazy to fetch a glass of water in the middle of the night. Having the water close to you can help you re-hydrate and immediately go to bed.
Consistency: Your body loves routine! Help it by going to bed and waking up at relatively consistent times. This can help your body predict your sleep cycle, and release the necessary hormones accordingly.
Co-sleeping: This one may come as a surprise for some, but co-sleeping, be that with our partner, children, or just another person typically helps us sleep better. If you don’t have access to this, invite your pet in. I know that dogs are great partners, if you allow them on the bed. When I lived by myself, I had a specific sleep blanket that reminded me of home. It helps to have a safe attachment person and/or being and/or object with us when we hope to lower our defenses and enter a state of deep relaxation. One of my clients loved her books a lot, and kept some of her favorite ones beside her, waking up to the joy of seeing them! So, really, it can be anything!

See how these tips and tricks work for you! I would love to hear your thoughts at info@soulfulnesscounseling.com