7 tips by Dr. Emerson Wickwire, a biobehaviorally trained clinical psychologist and sleep disorder specialist.
1. Set Aside Enough Time for Sleep
The American Academy of Sleep Medicine recommends that adults get at least seven to eight hours of sleep per night. If you go to bed at midnight and wake up at 6:30 AM, you won’t get enough rest—especially considering the time it takes to fall asleep and natural tossing and turning. Aim for at least eight to nine hours in bed to ensure you get sufficient sleep.
2. Create a Sleep-Friendly Environment
Your bedroom should be:
- Cool
- Dark
- Quiet
- Uncluttered
Visual clutter equals mental clutter, and mental clutter is incompatible with sleep.
3. Establish a Soothing Wind-Down Routine
Just as places of worship have rituals, your bedtime should have one too. Develop a consistent pre-sleep routine, such as:
- Washing your face
- Brushing your teeth
- Putting on sleepwear in the same order each night
Depending on your activity level during the day, this wind-down period can last anywhere from 30 minutes to two hours.
4. Manage Your Stress
Stress is a part of life, but high stress levels interfere with sleep. The brain areas that control stress, alertness, and emotions like fear or frustration also keep us awake. To manage stress:
- Engage in relaxation techniques
- Exercise regularly
- Practice mindfulness
5. Spend More Time Outdoors
Being outside helps in two key ways:
- Increased physical activity reduces stress and improves sleep.
- Exposure to bright light helps regulate melatonin, the sleep hormone. Bright light keeps us alert during the day, making it easier to unwind at night.
6. Limit Caffeine and Stimulants
Be mindful of caffeine intake, especially in the afternoon and evening. Even if you feel unaffected, caffeine can reduce sleep quality without you realizing it.
7. Be Cautious with Screens Before Bed
Digital devices can negatively impact sleep due to:
- Blue light exposure, which suppresses melatonin and keeps you alert.
- Increased engagement, as screens are designed to grab your attention—often in ways that stimulate or stress you out (like the news).
Final Thoughts
I hope these tips help you achieve the high-quality sleep you need and deserve! Prioritizing sleep can improve your health, mood, and overall well-being.
