Sleep

Sleep is essential for your physical and mental health. But many people don’t get enough, and when chronic, can lead to daytime sleepiness, trouble focusing, poor decisions, and even accidents. Cognitive-behavioral therapy for insomnia (CBTi) can help by teaching you to change habits and thoughts that disrupt sleep. Research shows CBTi can be more effective than sleeping pills.

How Much Sleep Do You Need?

Most adults 18+ need at least 7 hours of sleep each night. If you’re not getting enough, you might wake up tired, feel worn out during the day, or notice you’re more irritable.

Missing sleep once in a while is normal, but ongoing sleep problems can affect your mood, relationships, and performance. The Sleep Foundation explains Sleep Debt and how to manage it.

Some people use sleeping pills, melatonin, alcohol, or marijuana to fall asleep. These may make you drowsy at first, but they can:

• Disrupt healthy sleep cycles

• Leave you groggy the next day

• Interfere with mood, attention, and long-term brain functioning
  
  

These substances might help occasionally, but they’re not good long-term solutions. If you need them regularly to fall asleep, it’s a good idea to talk with a professional.

Tips for Better Sleep

Check out the Sleep Foundation’s Mastering Sleep Hygiene for a full list, but here are a few ideas:

• Develop a night-time ritual and keep it generally around the same time each night. 

• Dark nights and early morning light and exercise promotes melatonin production in the evenings, helping with sleep. 

• Refrain from electronic devices at least 30-60 min before bedtime.

• Keep your bed (and bedroom if possible) for sleep only. Refrain from doing wake-time activities like studying or being on your devices in your bed. 

• Practice relaxation strategies for 2 weeks just before bedtime: Many of these can also be found on youtube.

  1. Deep breathing

  2. Progressive muscle relaxation

  3. Body scan exercises

  4. Guided meditations
     
     

Helpful Tools:

• Apps like White Noise to create soothing background sound
  
  

Everyone responds differently, so try a few techniques and see what works best for you.

Getting Help

Sometimes chronic insomnia develops from habits or patterns that make it harder to sleep, which can lead to clock-watching and frustration. If you’ve tried sleep hygiene strategies and still struggle, reach out to Counseling Services—we’re here to help!