Get better sleep
Dr. Brittany Matthews, Ph.D., Ed.M.
Sleep is a common symptom of many mental health disorders - when your sleep is poor, little problems seem big, big problems seem overwhelming.
There are a lot of myths and beliefs about what “good sleep” actually looks like. For example:
“I need 8 hours a night.”
Sleep is not one size fits all
“I’ll make up for my sleep this weekend.”
Sleep is not an exam; you either get sleep, or you don’t.
“I should go to bed early to get more sleep.”
Why? So you can toss and turn miserably for hours?
So what is good sleep? Good sleep is the sleep that makes you feel rested the next day. Good sleep is the sleep that makes it easier to handle the challenges that life throws your way.
But how can we get there? Here are a couple of guidelines that can help.
Get in bed when you are sleepy - but not before
If you haven’t fallen asleep within 20ish minutes - get out of bed and engage in relaxing
activities
Set an alarm and get out of bed at the same time every day - yes, even on the weekends
Use the bed for sleep (and sex) alone - not doomscrolling, not catching up on emails, not watching an episode of your favorite show
In fact! Avoid using screens in bed - blue light can be disruptive to melatonin production and your natural sleep-wake cycle
Eliminate napping - and if you can’t help it, set an alarm and keep it to 25-30 minute power naps
Create a nightly routine and give yourself time to wind down at least an hour before bed - use that time to relax, take a bath, meditate, pray, put your feet up, or pick up that book you’ve been meaning to read
Keep your bedroom dark, cool, and quiet - these are the best conditions for restful sleep
Stop watching the clock at night - it only leads to a game of mental gymnastics
Limit your caffeine, alcohol, and nicotine use
Avoid eating large, heavy meals within 2 hours of bedtime
If sleep has been an ongoing issue for you and you experience poor sleep multiple nights a week, consider engaging in Cognitive Behavioral Therapy for Insomnia - aka CBT-I. CBT-I is an evidence-based, structured sleep therapy program to help address the root causes of difficulty sleeping.
We offer CBT-I at Midtown Psychotherapy Associates to people with chronic sleep difficulties. It is also available to patients already engaged in ongoing treatment as an adjunctive therapy.
Please feel free to reach out to me - Dr. Brittany Matthews - if you want to be connected. I would be more than happy to help you snooze a little easier.
