6 Ways to Create a Sleep Routine That Works by Robyn Tamanaha, LMFT
According to the CDC (2014), adults need at least 7 hours of sleep for optimal health and well being; however, in California nearly 38% of adults obtained less than 7 hours. Data collected found that individuals obtaining less than 7 hours of sleep experienced health risk factors, such as obesity, physical inactivity, alcohol usage, smoking, arthritis, depression, and asthma, to name a few.
Creating a sleep routine is doable, and the way to achieving it takes preparation and planning. If you’re interested in exploring how to create a sleep routine, consider the suggestions below:
Reflect on why it matters: The first step to any type of new behavior is to think about your intention and how it will have a meaningful impact on you or your life. Why do you want better sleep? How will getting better sleep impact your life? What areas of your life will be enhanced if you obtain better sleep? How different would you feel if you obtained better sleep?
Look at your schedule: Review your daily schedule, specifically the end of the day and early morning tasks and responsibilities. This will help you designate a realistic sleep time based on your daily life.
Identify unhelpful activities: Are there things or activities that you are doing that are decreasing your quality of sleep? Alcohol has a negative effect on sleep because it disrupts sleep and reduces the quality of sleep. Screen time activities on the computer, television, and smartphone keep you engaged, alert, and awake. Continuing to complete work tasks, instead of ending the work day and transitioning to other life activities, has made maintaining a healthy work-life balance difficult due to the work-from-home lifestyle many of us have had to adopt.
Identify helpful activities: Are there activities that help you unwind, relax, or foster calm emotions? Focus on engaging in these activities as you prepare for bedtime and, if needed, replace these with the unhelpful activities you currently use.
Plan and implement: Choose your sleep time and practice going to bed at that time every night. For any new routine, consistency is key.
Adjust as needed: If your designated sleep time is not working, be flexible and make adjustments.
References:
Centers for Disease Control and Prevention. (2017, May 2). CDC - Data and Statistics - Sleep and Sleep Disorders. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/data_statistics.html. ;
Mann, D. (2013, January 22). Alcohol and a Good Night's Sleep Don't Mix. WebMD. https://www.webmd.com/sleep-disorders/news/20130118/alcohol-sleep.
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Disclaimer: This information is being provided to you for educational and informational purposes only. The topics being discussed are meant as a self-help tool for you own use. It is not psychotherapy or counseling. This information is to be used based on your own judgment. If you need to speak with a professional, you should find one local to you and contact them directly.
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