"I can't turn my brain off at night." Sleep Hygiene Can Help.
- Olivia Bonanno
- Dec 3, 2023
- 3 min read
We've all been there. Dying for sleep, yet our minds refuse to accept the memo (no matter how angrily we try to shove it in).
Evidence shows adequate sleep can help with regulating our emotions, hormones, stress and anxiety. It can help our bodies physically heal from injury and improve our focus and cognition. (Primary Care Collaborative, 2019)
We LOGICALLY know we need it. What can we actually do to get it?
There are no first-line medication treatments for insomnia.
There are no first-line medication treatments for insomnia.
There are no first-line medication treatments for insomnia.
DANG it.
The U.S. Department of Veteran Affairs, American College of Physicians, Mayo Clinic (and other large players) all recommend that Cognitive Behavioral Therapy for Insomnia (CBT-I) is the first-line treatment recommendation.
In (very) short, CBT-I focuses on changing the way you think and behave, to change the way you feel about sleep- to ultimately get more of it.
So by THINKING about sleep differently and DOING calming and relaxing activities, you can alter how you FEEL about sleep/around bedtime, ultimately making it easier to catch some Z's.
I personally have used the "CBT-I Coach" phone app, developed by the VA and purely evidence-based. It's free to download and use. You can actually track your sleep for a week and it gives personalized recommendations on improving your sleep time/quality. Download it!!
In the meantime, here are some other tips to change unhelpful thoughts, calm the craziness that is our mental gymnastics, and actually feel more positive about getting sleep.
1. Use relaxation techniques to reduce anxiety and tension
Warm baths or showers, aromatherapy (like lavender essential oils), reading, listening to soothing music
Journal about stressors- get it out of your head- leave it on the page!
Deep breathing exercises
Guided imagery, meditations (I like the apps RelaxMeditation, Calm, Ten Percent)
2. Change unhelpful thoughts about sleep. Think:
Have I ever not slept well and still got everything done the next day? Probably.
At least I will choose to rest my body, if I can't rest my mind.
I am under a lot of stress right now. It makes sense I may not sleep well.
Sleep Hygiene is the practice of putting it all together.
-Use a schedule. Go to bed and get out of bed the same time, every day, even on weekends.
-Create a bedtime routine- and surprise- do it every night.
-Don't force yourself to sleep. If after 20 minutes you're still awake, get up, do a calming activity in a quiet, dark room, then try again.
Want to learn more about sleep hygiene? Download my Mental Health Bootcamp with Liv! course and get my Sleep Hygiene Checklist- both ready for immediate download.
Use code: MMHBlog for 30% off :)
To Summarize Suggestions for Sleep Hygiene:
-Download the Free, Evidence-Based CBT-I Coach App from the VA
-Change your negative thoughts about sleep
-Do calming and relaxing activities before bedtime
-Develop healthy habits and a regular routine to ensure good sleep hygiene
BONUS: Is there someone you can ask to help keep you accountable in doing so?
Perhaps they would like an accountability buddy too!
Still having difficulty? Schedule an appointment with your medical provider to rule out other potential causes for the disruption. But keep practicing in the meantime.
Now, go count those sheep! Zzzzz....
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About the Author:
Olivia is a board-certified Psychiatric Mental Health Nurse Practitioner and is Perinatal Mental Health Certified through Postpartum Support International. She has a huge passion for maternal mental health. She has experience working as a mother infant nurse and providing psychiatric treatment to those in all stages of the perinatal journey. Olivia believes every mother should be educated on how to care for their mental health before, during and after pregnancy. She believes "Mommy's Mental Health" is a movement; one that calls attention to the physical and emotional struggles mothers go through and one that opens the door to conversations with families and friends.
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