NYC Psychotherapist Blog

power by WikipediaMindmap

Tuesday, March 31, 2020

Tips For Getting Better Sleep

Getting proper sleep is essential to maintaining good health and emotional well-being.  This is especially true when you're going through a stressful time.

Tips For Getting Better Sleep

The Effects of Poor Sleep
Poor sleep can affect you by:
  • Lowering your threshhold for pain
  • Increasing your blood pressure
  • Affecting your memory and ability to concentrate
  • Compromising your immune system, which can increase the likelihood of getting sick
  • Increasing the likelihood for impulsive behavior
  • Increasing the likelihood for weight gain
Improving Your Sleep Hygiene: Tips for Improving Your Sleep Hygiene
You might not realize that you're not getting enough sleep beausse you've become accustomed to being sleep deprived.  However, if you're not getting 7-8 hours (on average) of quality sleep, you're not getting enough sleep.  Here are some tips for improving your sleep hygiene:
  • Exercise at a level that's appropriate for you earlier in the day to relieve stress.  
  • Go to bed at the same time every night, including the weekends.
  • Avoid bright lights after the sun goes down.  Bright light will inhibit melatonin which prepares you for sleep.
  • Sleep about 7-8 hours straight (some people might require more sleep or a little less).
  • Don't do work in your bedroom. You want your brain to associate your bedroom with sleep.
  • Make your bedroom as comfortable as possible:
    • Regulate the temperature so it's comfortable
    • Decrease noise
  • Don't watch TV, including the news, in your bedroom.
  • Don't eat a large meal 3 hours or less before you go to sleep.  Indigestion can interfere with your ability to sleep.
  • Don't use alcohol as a sleep aid.  Alcohol might relax you at first because you'll get the sedative effect, but alcohol also disrupts your sleep routine because it will wake you up after a few hours.
  • Create a wind down routine to prepare you for sleep.  This might include bedtime rituals:
    • Brush your teeth
    • Wash your face
    • Take a relaxing bath or shower
    • Drink a relaxing cup of herbal tea 
  • Read for a few minutes before sleep can be relaxing and help you sleep.
  • Write in a journal earlier in the day to capture any thoughts that might be worrying you 
  • Don't judge yourself if you still can't fall asleep.  
    • Give yourself 20 minutes if you're unable to sleep.
    • If you still don't fall asleep after 20 minutes, go into another room and do something relaxing to see if you can go back to bed and get sleep.
Getting Help in Therapy
You're not alone.

If you're feeling overwhelmed, you can contact a licensed psychotherapist to help you develop the tools and skills that you need to achieve emotional well-being.

During the COVID-19 crisis, many psychotherapists are offering online therapy sessions during this period when in-office sessions aren't available.

Rather than struggling on your own, contacting a licensed therapist can make all the difference in your overall health and well-being.

About Me
I am a licensed NYC psychotherapist, hypnotherapist, EMDR, AEDP, Emotionally Focused Therapy for Couples and Somatic Experiencing therapist.

I work with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.