Sleep is so fundamental…so important…and so basic, that it is often taken for granted or overlooked in assessing and attempting to understand emotional and psychological difficulties. Although the number of hours of sleep that people require is variable, it is almost certain that if you are not getting enough sleep for your body and mind, you will feel the effects.
You probably know best whether or not you are getting enough sleep. If you are not, it is time to take action. Here are some things you can do:
· Keep a diary for 5 days including what you are eating for breakfast, lunch, and dinner, and when you are eating each meal.
· Include how much alcohol and coffee or caffeinated beverages you are drinking.
· Include how much you are exercising.
· Finally, include your bedtime routine. Do you go to bed at the same time each night and wake up at the same time? What do you do prior to going to bed?
Tips
1. Try to go to bed around the same time each night, but more importantly, wake up at the same time each morning regardless of what time you go to bed.
2. Do not use the computer for at least 2 hours before going to bed.
3. Only use the bed for sleep and sex.
4. If you are a coffee drinker, do not have any coffee or caffeinated beverages after 2pm.
5. Alcohol can keep you up, or wake you up at night, so be mindful of your alcohol intake.
If you have a good routine and you still have trouble sleeping, it is worth contacting a sleep clinic. I recommend the NY Sleep Institute, http://www.nysleepinstitute.com/index.shtml. They accept all major insurances. You can go for an evaluation with a sleep specialist who will help you assess your sleep habits and decide whether it would be beneficial to have a sleep study.
People often cannot sleep because there is a lot on their minds. Take care of yourself. If you are troubled, reach out to a friend or a therapist. Do not let sleepless nights drag on. There is a lot you can do!
By David B. Younger, Ph.D
