Sleep and Mental Health

When sleep is on our minds and we have difficulty getting meaningful rest, what are we to do? Take a look at some of the highlights of what others like Bethany and Melissa have to say about sleep along with a few ideas of my own:

• Develop a sleep hygiene routine: This can mean waking up at the same time every day and fostering a bedtime routine you look forward to organized from most energizing to least energizing. Regardless of what you do before you go to bed, consider doing activities that are more active at the beginning of your routine and less energy consuming right before you sleep.

• Disconnect: Consider not using cell phones, tablets and LED TVs with blue light at least an hour before going to sleep. This can be partially mitigated if you opt to turn down the screen light or set the device to night-time mode to minimize bright light.

• Grounding activities: A few activities that colleagues have suggested to manage mood can also be used to relax and rest - Progressive Muscle Relaxation, STOP meditation, urge surfing skill, or 5-4-3-2-1 grounding technique.

• Use your bed only for sleep: Even though our beds are convenient for eating, taking phone calls and working, use your bed for only sleep. If our beds become tools for other activities, then it can become difficult to rest because our bodies may be expecting something else to happen that isn’t sleep conducive.

• Make your environment as comfortable as possible: Try investing in comfortable bedding and adjusting the temperature of the room to your preference. Sleep aids like earplugs or eye masks can also improve the quality of sleep. If your bed fellow impacts your sleep, consider having a conversation with them about your sleep experience and explore options to make the bedroom more comfortable for you both.

• Journaling: Another suggestion from Melissa would be to write in a journal things you want to express or not forget. If you’re restless with worry, write a worry list for five to ten minutes of tasks, worries and fears that prevent you from sleeping. If your mind wanders to said worries, remind yourself, “All these things are making me anxious and can’t be resolved right now - I can deal with them tomorrow when I am rested.” An alternative strategy that uses writing is to work on a gratitude list.

• Consult with a medical professional: There is a possibility that sleep challenges can indicate a medical condition like sleep apnea, insomnia or narcolepsy. If doing the tasks above are ineffective, consult with a provider. A sleep study or medication can be offered to aid in meaningful sleep.

• Practice mindfulness: Lastly, a little positive and compassionate self-talk can go a long way. Remember to tell yourself that change takes time. Have a mantra or phrase you can tell yourself when you go to bed and wake up reminding you that you’re doing the best you can! 

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Lou Lim, LMHC, REAT is a licensed mental health counselor and registered expressive arts therapist (REAT) with a master's degree in Expressive Therapy and Mental Health Counseling from Lesley University. He is a member of the International Expressive Arts Therapy Association and on the committee for REAT credentialing. He has 13 years of experience in counseling and expressive therapy working with children, adolescents, teenagers, adults, and retirees.

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