Establishing Healthy Sleep Habits

Disorders like anxiety, depression and Attention-Deficit/Hyperactivity Disorder can interfere with sleep. Short sleep or fewer than six hours per day can cause difficulties with behavior, decision making, emotional control and problem-solving in individuals of all ages. In youth, a lack of sleep can slow the release of growth hormones. (Teens need between eight and ten hours of sleep nightly while children ages age 6 to 12 require nine to twelve hours.)

Rather than looking at screens before bedtime, color, knit, listen to an audio book, read or work on a crossword puzzle. Scents like lavender or sandalwood aid in falling asleep as does playing soft meditation music. Buy a pair of 100 percent cotton pajamas, which are comfortable and soft and will keep you cool at night. While most people know that caffeine and alcohol can cause sleeplessness, they may not be aware that nicotine also disrupts slumber.

Cognitive behavioral therapy programs for insomnia often include “sleep restriction” to improve a patient’s “sleep efficiency” (the amount of time he or she actually is asleep while in bed) and drive for sleep. Use a sleep diary for two weeks to determine how many hours per night you sleep on average and then limit the time you spend in bed each day to that exact amount of time. Choose when you want to awaken in the morning (It must be the same time each day.) and subtract from then. For instance, if you want to wake up at 6:00 a.m. and you sleep an average of six hours per night, you should go to bed at Midnight.

Record the number of hours you were asleep and divide it by how many you were in bed. This will become your sleep efficiency figure (i.e., if you slept four out of six hours, it is 67 percent.) When you have reached a week of greater than 85 percent sleep efficiency on average, you can increase the time you spend in bed by 15 to 30 minutes through making your bedtime earlier and/or getting up later. A better sleep-bed connection will develop as you stop associating the latter with being restless.

While insomnia and other sleep disorders typically have been viewed as symptoms of mental health conditions, studies show that they may actually increase the risk for or directly contribute to the development of psychiatric disorders. Insomnia can worsen the symptoms of anxiety and depression and prevent recovery so establishing healthy sleep habits is crucial.