Sleep is vital for a variety of functions including cognitive processing, memory consolidation, and mood regulation to name a few. Sleep is regulated by biological rhythms that are modified by external factors. Disruption of this rhythm may lead to sleeping disorders such as insomnia. Insomnia or prolonged sleep deprivation can have a detrimental effects on our cognitive, emotional, and physical state.

Sleep is particularly relevant to our psychological state because sleep impairment is present in virtually every emotionally disturbed state. Since sleep is not only regulated by biological rhythms but also our external environment, there are some simple strategies and lifestyle changes that may provide a significant degree of relief.

Strategies to getting better sleep

Maintain a Regular Schedule
Wake up at a fixed time every day
Do not take any naps during the day
Do not vary your sleep/wake times over the weekend

Develop an Association Between Your Bedroom and Sleep
Use the bedroom for sleep and sex
Do not read or watch TV in bed
Get into bed when you are sleep
Do not lie in bed when you are awake

Avoid Over Stimulation in The Evenings
Avoid caffeine after 3pm
Avoid drinking alcohol in the evenings
Avoid large meals before bed
Exercise during the day
Do not exercise in the evenings
Design a sleep ritual

Create an Environment Conducive to Sleep
Keep the room dark
Keep the room quiet
Keep the temperature relatively cool
Have a moderately firm mattress and soft pillows

By Jack Shier, MD

The content on this website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.