If you are reading this, I suspect good sleep eludes you.  You may suffer from:

• initial insomnia or trouble falling asleep
• middle insomnia or awakening with trouble returning to sleep, or
• late insomnia where you awaken early in the morning and are up for the day.

If you have insomnia you know this problem all too well, and you know how hard it is to get the sleep you need – the sleep others get effortlessly.  It’s frustrating, isn’t it?  And it is emotionally exhausting to always face life feeling sleep-deprived.

Some important factors for sleep need to be checked medically before a psychological intervention can be initiated.  Sleep apnea, hormone imbalances and restless leg syndrome are a few medical concerns you may want to check out.

Psychologists approach sleep by encouraging good “sleep hygiene”.  What does that look like?  Psychologists have specific recommendations that I will call the three R’s for better sleep:

1.  RELAXATION:

• Keep a stress awareness diary
• Practice relaxation or meditation every day
• Exercise during the daytime, never right before bed
• Think over daily events or problems early in the day and make notes if needed
• Don’t drink caffeinated drinks or alcohol late in the day
• Do something relaxing before bedtime
• Avoid taking sleeping pills

2.  ROUTINE:

• Maintain a regular bedtime routine
• Make your bedroom comfortable, quiet and dark
• Don’t stay in bed more than 15 minutes if you cannot sleep, get up and engage in a relaxing activity until you feel sleepy

3.  REGULARITY:

• Eat well balanced meals
• Don’t take a nap during the day
• Don’t go to bed until you feel sleepy
• Get up at a regular time every morning, no matter what time you went to bed
• Develop a lights out routine or ritual to systematically wind down
• Reserve your bedroom for sleeping only and don’t have a TV in your bedroom

I hope some of these suggestions for better sleep are helpful to you.  If you continue to have problems it may be time to schedule an appointment with a professional.  Perhaps there are some other stressors that need to be addressed in a therapy context.  Good sleep is important for your good health and productivity.  Give us a call at SFPS if we can help you get a better night’s sleep.