STOP: Read Part 1 First and Then Come Back to This Page
The 20-20 Rule: 20 Minutes in Bed, 20 Minutes Away From Bed
Even if we get stressed out during our workday, the remaining cortisol levels in our bloodstream can affect our ability to relax at night time, which can be disruptive to our sleep.
Change Your Negative Thoughts About Sleep
Improve Relaxation Skills for a Better Night’s Sleep
It is helpful to practice relaxation skills throughout the day and night time. Here’s why:
- When we’re stressed, the hormone cortisol enters the bloodstream and can stay in the bloodstream for many hours
- This means that even if we get stressed out during our workday, the remaining cortisol levels in our bloodstream can affect our ability to relax at night time, which can be disruptive to our sleep
- Practicing relaxation skills throughout the day will help to regulate cortisol levels in the body; Practicing relaxation skills at night will help the body and mind to fall asleep more easily
Progressive muscle relaxation exercises can do wonders to mitigate the impact of stress on the body. Tension-relaxation exercises leave the body feeling a wave of relaxation that can run from head to toe.
Make Lifestyle Changes For Improved Sleep
There are many different options to make adjustments to one’s lifestyle to improve their quality of sleep. Often times when we are making changes, it can be helpful to start small and choose something that you feel you’ll be more likely to follow through with. Choose any from the following list:
- Set a regular sleep-wake schedule (even on weekends)
- Avoid alcohol close to bedtime
- Finish eating dinner 2-3 hours before bedtime (and restrict liquids close to bedtime)
- Avoid caffeine at least 6-8 hours before bedtime
- Avoid activities that will arouse you before bedtime (arguing, paying bills, etc.)
- Avoid medicines that may disrupt sleep
- Establish a regular routine of relaxation before bedtime
- Avoid exposure to bright light before bed time (use blue light filters if you must use screens, and set the lighting to low)
- Regular cardiovascular exercise will help you get a better night’s sleep, so long as it is done at least 3 hours before bedtime
- Make sure your bedroom is dark, cool, comfortable, and quiet (to the extent that you can control this)
It is strongly recommended that you consult your physician first to make sure you understand the cause of your sleep problem and treat it appropriately. The importance of sleep cannot be overstated. Sleep deprivation for just 6 weeks can lead an otherwise healthy person to develop clinically significant depressive symptoms. A good night’s sleep is a vital part of a healthy lifestyle. It is my hope that you found some use in this article. Good luck catching those Z’s!
Retraining Your Brain for Improved Sleep: Part 1 – Understanding the Wake-Sleep System
How We Become Stuck in Dysfunctional Habits: A Guide to Getting Unstuck
Every Bite You Take: Nutrition and Mental Health
Other Resources
https://www.thesleepjudge.com/list-of-insomnia-statistics/
This Post Has One Comment
This article is a worth sharing for my friends out there. I know some of my friends are having a hard time to sleep. I now understand the benefits of healthy sleep habits. When I read the 20:20 rule, it reminds me of my mom’s advice when I was 18 years old. This rule is a practice wherein people will get a lot of benefits. I plan to turn my negative thoughts about sleeping into a positive thoughts.