by Lela Altman

It’s a frustrating catch-22: We need quality sleep in order to optimize good mental health; yet our mental health can negatively impact our sleep. Working on both in tandem can be a great way to achieve the best outcome. 

I know you’ve tried everything when it comes to improving your sleep. However, for many people, there’s perhaps one small piece of the sleep puzzle that is accidentally overlooked. Let’s begin with a checklist, one that includes a little extra information about the details of how and why each item is important. Practicing all of these items will likely positively affect the quality of your sleep (with a reverberating positive effect on your mental health, brain function, and physical function). Let’s take a look at 9 steps you can begin today to set yourself up for sleep success. 

1) Caffeine 

The general recommendation is to stop consuming caffeine about 8 hours before bedtime. Yes, for most people, it can take up to 8 hours for caffeine to metabolize and leave the body. Just after lunch is a good time to cut off caffeine consumption for the day. Be mindful that many non-coffee beverages, and some foods, contain caffeine. After lunch, avoid sodas with caffeine, energy drinks, caffeinated teas and, sadly, dark chocolate.

2) Alcohol 

Alcohol and sleep simply do not go hand and hand. Wait! It makes me drowsy! Yes, some amounts of alcohol may make you feel drowsy and even fall asleep faster. Lots of alcohol may make you pass out. That’s because alcohol is a depressant and a sedative. However, alcohol is also a sleep-quality disruptor. Alcohol in the system interrupts the first few REM cycles, causing them to be shorter or non-existent. (For more on REM sleep and its importance, please see my September blog post.) Even low amounts of alcohol (less than one drink for women, less than two drinks for men) decrease sleep quality by almost 10%. When consuming alcohol, it is best to cease drinking four hours before bedtime in order to give the body time to metabolize it so that it doesn’t impact sleep. 

3) Exercise 

Shoot for a minimum of 20 minutes each day of exercise. Limit intense exercise close to bed time as this can have a negative impact on sleep. According to Johns Hopkins, recent research indicates that the effects of aerobic exercise on sleep seems to be similar to taking sleeping pills. 

4) Use the bed only for sex and sleep 

We want our brains to associate our bedroom with sleep. Allowing TV, work, chatting or scrolling on the phone, gaming on the computer, or eating in the bedroom can disrupt sleep. Why? The aforementioned things all send signals to the brain to stay active. When we enter our bedroom for the night, we want our brain to recognize “this is our safe space to sleep”.

5) Wind down - Prepare for sleep

About two hours before your bedtime, begin to prepare for sleep. Give your body as many cues as you can to signal that it’s time to wind down.

• Stop eating food and drinking. The body wants to stay active as you digest, so going to bed right after eating may disrupt your sleep. And we all know that trips to the bathroom are disruptors that we’d like to avoid, so limiting beverages, especially diuretics like coffee and alcohol, is helpful. 

• Eliminate blue light. Blue light is emitted from most electronics with screens. Blue light actually suppresses the body’s production of melatonin, a hormone that makes you sleepy. 

• Set your core body temperature to the optimal level for sleep by taking a warm shower or bath about an hour or two before you get into bed. Your body will experience a core temperature drop after bathing that is ideal for sleep, making falling asleep easier. You may also want to practice a moment of meditation while bathing, visualizing troubling parts of your day washing off of you and disappearing down the drain. Or you can practice gratitude for your body parts, another way to be mindful, promoting a sense of calm. 

6) Environment 

• Black out shades - the darker the better. Light exposure can interrupt the circadian rhythm, interfering with your rest. 

• Cold temperature room / environment - optimal room temperature is around 65 to 68 degrees. 

• White noise - if noise is a problem, consider a white noise machine or fan. 

• Secure space - make sure you feel safe and secure by using locks on exterior doors.

7) Gratitude journal and to do list

Take a moment to express gratitude before bedtime. Remember the simple things are just as important as the big ones. That moment you spent petting your dog or cat is not too small to acknowledge a sense of gratitude. Keep pen and paper by your bed for a to-do list so that worry or rumination can be released from the brain and onto a piece of paper. 

8) Set your alarm for the same time each day

The body loves routines. Give it what it loves with a sleep schedule that includes a fixed bedtime and wake time. You didn’t sleep well and are tempted to hit snooze to make up for it? Unfortunately, you won’t be getting great quality sleep by hitting snooze and you might have difficulty falling asleep at your desired bedtime later after a morning of sleeping-in. 

9) Know how many hours of sleep you need

Are you just guessing? Do you seem to need less or more sleep than your peers? That's normal! Each body has its own optimal hours needed for sleep. The easiest way to find out how many hours of sleep you need each night is by keeping a sleep journal. Make note of bedtime and wake time for five days. Try to keep these times consistent (within ½ hour of your desired times). Most people need between 7-9 hours of sleep. If you think you’re on the low side, begin there. For instance, your journal may indicate a bedtime of 11pm and a wake up at 6:00am. Try that for a few days and see how you feel. Make notes in your sleep journal about tiredness throughout the day. Notice if you are yawning and what your energy level feels like. If your energy seems low, increase your sleep schedule to include an extra ½ hour. Stay on this schedule for a few days, increasing again if necessary. When you begin to notice a pattern of waking up refreshed, rested and having a sustainable amount of energy throughout the day, you have found your optimal hours of sleep. 

Many of these steps require active choices. Remember that you have the power to make choices that will positively impact your well-being. Continue to choose what’s best for your whole self. 

Working with a therapist while working on your sleep is ideal. A good therapist may be able to help you make connections and see patterns that will improve your sleep, relationships, and mental health.

*Sometimes, there are underlying medical concerns that could be affecting your sleep. It’s a great idea to discuss your sleep concerns with your doctor, especially if they don’t seem to be improving.