Top 10 Tips for Sleep and Wellbeing

A woman in her middle years, wearing a green shirt, gets ready for a peaceful sleep by putting on a green sleep mask that matches her outfit.

Obtaining a restful night's sleep can often seem challenging, but implementing the right techniques can greatly enhance your sleep quality. Below are some practical sleep hygiene tips designed to help you relax and achieve better rest:

Importance of Sleep for Nervous System Regulation

Sleep plays a crucial role in regulating the nervous system, especially during midlife. It is essential for emotional stability, cognitive function, and overall health. Prioritizing quality sleep can support therapeutic efforts and promote a balanced nervous system.

12 Tips for Unlocking Better Sleep for Wellbeing

1. Stick to a Sleep Routine: Try to go to bed and wake up at the same time every day, even on weekends, to keep your body's clock in sync.

2. Set the Mood for Sleep: Make your bedroom dark and cool, around 65-70 degrees. Use blackout curtains and turn off any gadgets that give off light.

3. Get Some Morning Light: Kick off your day with some natural sunlight or bright lights to help set your sleep-wake cycle.

4. Try Aromatherapy: Use essential oils like lavender or vetiver to create a chill vibe. A few drops on your pillow or pulse points can help you relax.

5. Herbal Teas: Sip on soothing herbal teas like lavender, lemon balm, or chamomile about 30 minutes before bed.

6. Relaxation Techniques: Try activities like deep breathing, muscle relaxation, mindfulness, or yoga nidra to help you wind down.

7. Soundscapes: Listen to white noise, nature sounds, or sleep music to block out distractions and help you drift off.

8. Comfort Tools: Use a weighted blanket, sleep hug, or weighted eye pillow for extra comfort and relaxation.

9. Think Positive: Reflect on things you're grateful for or positive moments from your day before hitting the hay.

10. Avoid Caffeine and Screens: Steer clear of caffeine at least 12 hours before bed, and avoid screens an hour before sleeping to keep your sleep cycle on track.

11. Exercise and Naps: Avoid intense workouts within two hours of bedtime and keep naps short, under 20 minutes, during the day.

12. Manage Stress: Avoid talking about stressful stuff before bed and figure out any worries that might be messing with your sleep.

By trying these tips, you can set yourself up for a better night's sleep. If sleep issues persist, it's a good idea to chat with a healthcare professional to check for any underlying issues.

DISCLAIMER

This resource handout is for informational purposes only and does not replace professional mental health treatment or advice. Julie Cardoza, LMFT does not guarantee accuracy or completeness of information. Listed resources are not exhaustive, and inclusion does not imply endorsement. By using this information, you acknowledge that Julie Cardoza, LMFT is not liable for any decisions or consequences resulting from its use.

For mental health emergencies, call 988 (Suicide & Crisis Lifeline), 911, or go to your nearest emergency room.

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