Spring into Better Sleep
For many of us, spring is the best season of the year; a welcome break from cold, dark winter days, and a time of new beginnings. If your mental health is impacted by seasonality, spring may even mean fewer depression symptoms. However, with longer, lighter days, you may find yourself going to sleep later and later… yet having to wake up at the same time! Getting a good night’s sleep is critical to maintaining your physical and mental health. Here are some tips to help you get the shut eye you need to make the most of the season!
Develop a routine: Having a consistent bedtime routine that starts and ends at the same time every night is one of the most effective ways to train your body to sleep effectively. Start your routine one to two hours before you’d like to fall asleep so you have plenty of time to wind down. Incorporate calming activities like taking a shower or bath, deep breathing, and listening to calming music or white noise.
Limit Caffeine and Alcohol Intake: Caffeine makes it harder to fall asleep, and alcohol makes it harder to stay asleep. We recommend cutting yourself off from caffeinated beverages 10-12 hours before you want to fall asleep, and limiting alcoholic beverages as much as possible. Stay hydrated with water and try some herbal tea or hot water with lemon before bed.
Swap your Phone for a Book: Scrolling on your phone before bed is extremely tempting, but detrimental to your sleep due to the blue light it emits and the endorphins it can trigger. If you want to be on your phone or laptop in the evening, do so before you start your bedtime routine. Once it’s started, switch to screenless activities like reading a book or listening to music.
Let Go of your Thoughts: As thoughts enter your mind, acknowledge them and then envision placing them on a leaf and watching them float down a stream. Spending too much time thinking about specific things can derail the work you’ve done to wind down.
Start Over: If you haven’t fallen asleep after 20-30 minutes, get out of bed, take a shower, and start your routine all over again. Forcing yourself to sleep can be counter-productive. Sometimes accepting the fact that it’s not working and starting anew does the trick.
We hope you’re able to get some restful sleep this spring and beyond. As always, feel free to reach out if you have any questions about this post or are interested in scheduling a therapy session. You can reach out to us via email, our online form or at 804-372-3975.