Sleep hygiene may seem like an odd term. When we think of hygiene, we often think of brushing teeth or showering. Hygiene can refer to practices that maintain our health. Sleep is an important part of every person’s health. It can have an impact on mental health as well. As summer is nearing its end and school schedules begin, it is a good time to create structure and habits that foster health. Sleep hygiene is often overlooked as one of those crucial practices for our well-being.

 According to the CDC, school age children should be getting 9-12 hours of sleep per night. Teens need 8-10 hours per night, and adults should get 7 or more hours of sleep per night. It is important to note sleep disturbances can increase one’s risk of type 2 diabetes, cardiovascular diseases, obesity and depression (https://www.cdc.gov/sleep/about_sleep/chronic_disease.html.).

 The bottom line, sleep matters. It has an impact on your health and how you feel. If you are having issues with getting to sleep or staying asleep there are some tips to try. Doctors can prescribe medication to promote sleep. While medication may help you fall asleep, they often have negative side effects and are not a long-term solution to the problem.

 There are things you can do to help promote good sleep habits. The key to getting to sleep is relaxation.

1. If possible, stick to a similar bedtime and waketime every day. It is harder on your body to change sleep habits. Try to keep a regular rhythm.
2. Try to unplug from screens. Screen time actually stimulates the brain. Remember the key is relaxing the mind and body.
3. Avoid large meals, alcohol, and caffeine for several hours before bedtime.
4. Try to exercise during the day. Activity promotes rest. Avoid exercising just before bedtime…give your body time to calm down before rest.

Counselors at Second Story have training to help teach you techniques that can promote calming the mind and body for relaxation. 

Sara Hoekstra | MA, LLPC