Real Answers: Sleep Hygiene

02.15.17 | Bob Price

Behavioral therapist Chris Anderson says if you "don't" snooze lose. He's sharing some sleep hygiene tips, next !


Your Comments(please keep them on topic and polite)

on 02.18.17 Christopher Anderson commented

Sleep is so vital to a healthy life on so many levels. If you have trouble sleeping, try one or more of these suggestions:
1. Same bed and wake times. Your body wants to be in a healthy rhythm. Don't deviate much from the times that you go to bed and wake up.
2. A cool room, less than 70, but not less than 60 is optimal for sleeping. Anything too warm will keep you awake and anything too cool may make it hard to get out of bed in the morning.
3. No caffeine after 3 or 4 in the afternoon. Even if you're "used" to it, caffeine will impact the quality of your sleep.
4. No screen time at least a half hour before bed. Turn off ALL screens, including phone screens.
5. Dim the lights after you turn off your screens. Low light levels signal the brain to slow down so you slow down and get drowsy.
6. Minimize distractions. now, this may be hard to do with children but the fewer noise producing distractions you have, the better.
7. Use a fan or other white noise maker. Sometimes a room can be too quiet where you can literally hear your heart and breathing. Using a fan (not necessarily pointed at you) or a white noise maker can help provide soothing background sound to lull you to sleep.
8. Avoid sugary or high carb foods in the evenings. Sugar is fuel and fuel amps up your system. So, avoid sweets a couple of hours before bed.
9. Exercise regularly. An exhausted body will sleep, trust me.
10. Take a short, hot shower before bed. Not only will your sheets stay cleaner longer, but a hot shower before bed will help your body's core temp to cool a bit, thus triggering drowsiness.
11. Avoid action or other fast paced movies right before bed. These will not only raise your excitement levels, but they constant images flashing before your eyes cause your eyes to focus rapidly, thus preventing your brain from slowing down.
12. Keep a journal next to your bed to write down those annoying "I gotta remembers" and also any worries you might have.
13. Avoid reading in bed to sleep. If you read to try to sleep you'll find yourself getting drowsy when you read at other times of the day too.
14. No loud music right before bed. again, the heavy stimulation will make it hard for your brain to slow down.
15. Avoid social media conversations right before bed. Why agitate yourself? Make it a "no drama" zone.
16. Read some scripture. Ok, I know I said not to read to fall asleep. But reading a little bit of God's word will give you something promising to meditate on as you drift away.

Have a great sleep everyone! See you on the next "Real Answers" segment. Chris Anderson, LMHC