Thursday, July 21, 2016

Tips For A Good Nights Rest

Many can relate to the lethargic symptoms associated with the lack of a good nights sleep. Without a routine good nights rest the effects of sleeplessness can be felt in daily functioning at both home and work. Sleeplessness can be a factor or symptom in some mental health disorders such as depression and anxiety. There are also more significant sleep issues that could be attributed to medical conditions such as sleep apnea or insomnia. It is always encouraged to discuss any sleep related concerns with your medical and mental health providers to help determine the cause and help guide best treatment for you,

Some suggestions to support a good nights sleep:

-put phone and other electronic devices aside for 30 minutes to an hour before bedtime
-as much as possible, keep a consistent bedtime and wake time
-maintain the bed for sleep time only; if you have difficulty falling asleep, get up and do something else, like read on the couch or sweep the kitchen floors
-try calming aromatherapy, such as lavender oils in the bath or linen sprays intended for bed time use.  
-develop a night time routine (think of it like we do for children...a warm bath, glass of milk, read a chapter of a book, and lights out)
-if you are laying in bed and having difficulty falling asleep instead of counting sheep, try something that works your brain differently, like recalling the first and last name of those you attended grade school with, in alphabetical order (e.g., Alison Smith, Bob Brown, Charlie Moore)
-If you happen to be more sensitive to noise within or outside your home, consider purchasing a white noise machine or small fan to drown out any sounds that could prevent you from falling or staying asleep
- With a doctors approval, try an over the counter natural herbal remedy, such as Melatonin, Valerian, or Chamomile to help.
-If you are particularly anxious or depressed there is a likelihood that you will experience some sleep disturbance, so it may be beneficial to consult with your primary doctor or psychiatrist to discuss more medical based interventions to help you get the best rest possible

If you find yourself having difficulty falling asleep or staying asleep and would like to discuss this with a professional counselor to see how we may be of help, contact us at Gaithersburg Counseling Center at or visit our website