Sleep Hygiene 101: How to Start Sleeping Better

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These days, there’s a common notion that sleep is for the weak. On the contrary, however, a large body of research shows that sleep deprivation makes us weaker mentally, emotionally, and physically. In fact, some of its benefits include balancing your emotional state, promoting creative ability, improving your focus, and aiding in the formation of long-term memory.

Caffeine and sleep

How dependent are you on your coffee to get through the day? You might have to cut it down if you want to have quality sleep.

Research shows that the average time for the body to absorb just 50% of caffeine is approximately 5 hours. However, since people have different metabolism rates, this can go as high as 9.5 hours. Many experts believe that you should stop drinking your coffee 6 hours before bedtime.

Tips, Tricks, and what to avoid

Limit electronic media and other excessive blue light exposure

Too much blue light can keep you awake when your body needs to wind down. It’s best to turn off your gadgets before bedtime, but if it can’t be helped, at least set it to sleep mode.

Lower the temperature of your room

This helps signal your body that it’s time to sleep and keeps you in a relaxed state. You can also do some meditation before bedtime to calm your mind further.

Dim the lights

Catching some Z’s with the lights off or significantly reduced brightness helps you facilitate your body’s circadian rhythms better, as it sends a critical signal that it’s time for some shut-eye.

Exercise regularly

Exercising helps increase sleep quality by generating physical fatigue and relieving stress, thus reducing the time it takes you to fall asleep. Just make sure to avoid exercise an hour before bedtime.

Keep a regular schedule

Maintain a regular bedtime and wake-up schedule as much as you can, as it helps you set your body’s internal clock.

If you’re prone to having active racing thoughts before bedtime, which in turn, affects your sleeping schedule, it might be time to release those pent-up thoughts or emotions. Rest assured, licensed mental health professionals can help you make sense of your thought patterns in a judgment-free space. Book your therapy session here.

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If you are an individual looking to book therapy sessions, visit for more details.