Better Sleep Checklist for a Better Brain

By: Dwight Bain, LMHC, NCC 

When your brain is refreshed from a good night of sleep your mind and body perform better. Sadly, over 25 percent of Americans report trouble getting to sleep according to the Centers for Disease Control and Prevention, and 10 percent of those experience insomnia. Research shows chronic sleep deprivation takes almost 16 years off your life while ruining your quality of life (QL) in the process. Continual sleeplessness leads to a higher risk for chronic illnesses like heart disease and stroke. If you want a better life it starts with better sleep. Here is a checklist of 26 factors to get you started.

 

___ Keep a sleep schedule of going to bed and waking up at the same time every day

___ Practice a bedtime routine to get your body and mind prepared to sleep

___ Take a break from work tasks an hour before bedtime to let your mind wind down

___ Avoid talking about stressful issues or conflict right before bedtime

___ Keep your bedroom dark, quiet, and cool. Cooler is more comfortable for sleep

___ If needed use a fan or white noise machine to block distracting sounds

___ Avoid caffeinated beverages after 2pm since caffeine stays in the body 6 hours

___ Nicotine is a stimulant that can keep you up, so giving up tobacco helps sleep

___ Avoid eating a big meal close to bedtime, especially foods which cause heartburn

___ Exercise is a great way to reduce stress, but finish working out 2 hours before bed

___ Turn off the screens thirty minutes before bedtime, listen to music or read instead

___ Skip working on a laptop or tablet in bed. The blue light blocks deep sleep

___ Train your brain to see the bed only for sleep or sex – not watching TV

___ Track sleep patterns to see what works best for you to get a good night of rest

___ Stop drinking 3 hours before bed so it doesn’t wake you up in the night

___ Break up with your pets sleeping in the bed with you – your rest is more important

___ Reduce your fluid intake before bedtime to prevent nighttime waking up

___ Take a warm bath before bedtime to relax muscles and calm your spirit
­___ Keep any naps to 30 minutes or less to protect nighttime sleep patterns

___ Experiment with herbal teas to mentally relax, chamomile is a popular flavor

___ Practice meditation, scripture memory or mindfulness to detach from stress

___ Experiment with essential oils and fragrances like lavender to relax

___ When waking up in the night skip looking at the clock which can increase anxiety

___ Skip tossing or turning in bed. If you can’t sleep after a few minutes get up to read

___ Ask your doctor about taking medications in the morning since some disrupt sleep

___ Manage your stress with journaling, talking to peers or a counselor

___ When waking up in the night list what worries, or concerns are troubling you

 

Sleep hygiene is how clinicians describe your ability to fall and stay asleep. These tiny habits to improve rest have been show to regulate circadian rhythm, boost mental clarity stress reduction, improved impulse control and improved immunity from the most basic of human functions – sleep. 

 

 

About the author – Dwight Bain is a Nationally Board-Certified Counselor specializing in managing crisis and major change. He lives in Orlando with his wife of 30 years, two kids and an assortment of pets. Follow him @DwightBain