Three Simple Things You Can Do to for a Better Night’s Sleep

As a counselor, I often see people who have trouble sleeping. Inadequate sleep can affect your mood, productivity, and your physical health. If you have problems falling asleep or staying asleep, try these three simple changes to see if they make a difference:

1. Reduce or eliminate caffeine. People respond differently to this stimulant. If you are having trouble sleeping, trying limiting your caffeine use to earlier in the day, or eliminating it altogether. Most people are aware that coffee, some soft drinks, and energy drinks contain caffeine, but also check out the caffeine content of tea, chocolate, and some OTC medicines.
2. Exercise earlier in the day. Regular exercise can help you sleep better, but you might want to time vigorous workouts at least three or four hours before bedtime in order to avoid being over-stimulated as you are trying to get to sleep.
3. Establish a consistent, relaxing bedtime routine. Try going to bed at the same time every night, preceded by a relaxing activity: a bath, reading, soft music, prayer, etc. Over time, repetition of this activity will tell your brain and body that it is time to relax and go to sleep.

Try these changes over a period of several weeks to see if they help. Sometimes simple changes can make a powerful difference in the way you feel and function.

If, despite these changes, you repeatedly find yourself awake because of worrying, you may want to see a professional counselor, who can help you find ways to cope with anxiety. You can reach me at 404-697-2928.