Managing Symptoms of Unmet Needs- Part 3- Sleep Habits

Sleep is a necessary part of our lives and a key element in maintaining both physical and mental health.   Research shows that lack of adequate sleep can increase the frequency and severity of anxiety symptoms and contribute to feelings of depression.  It is important to note that the amount of sleep each individual requires to feel rested does vary.  As always, be aware of your particular need.  'Rested' means that one is able to perform his/her daily tasks with adequate focus in a timely manner. 

Here are some ways to create healthier sleep habits:

1.       The information we take in right before sleep, stays in our memory. Read an inspirational book or article, watch a funny movie or television show, look through a book of photographs filled with natural wonders, animals, anything that creates good feelings or that is neutral (creates neither positive or negative feelings).

2.    Refrain from engaging in physical exercise before bed.  It raises the level of adrenaline and can prevent sleep. Give yourself adequate time to ‘wind down’.

3.       Avoid the intake of caffeine several hours before you normally turn in for the night.

4.       Unplug the clock and remove anything that reminds you of the time. This just adds pressure and reminds you that you only have a limited time to experience sleep and then you must start your day.

5.       Keep a notebook by your bed, and write down any thoughts about the day just prior to lying down to sleep.  If you awaken intermittently during the night, jot down any remnants of a dream.

6.       Don’t just lay there. Get up and do something. Go to the bathroom, have a glass of water or milk, make a cup of decaf tea.  Engaging in a repetitive activity that does not require much thought, and can be done as if by habit, can be helpful. 

Try one of these suggestions and if it isn’t helpful, go on to the next one.  Make it a work in progress and keep adding to the list as you discover ways to improve your sleep habits. You may want to keep this list handy to remind you.

Get some sleep, renew your mind and body, and start thinking about your short or long-term goals as you work toward fulfillment.  Next week, we will explore one of the key elements in setting healthy goals for ourselves.