Strategies for Getting to Sleep
Falling asleep can be a challenge for many, but understanding the underlying issues is the first step to overcoming them. Watch our video to learn more about the science of sleep and effective strategies to improve your nightly rest.
Watch This Quick Video About Getting to Sleep
Recommended Coping Strategies
🕰 Follow a consistent sleep schedule: Go to bed and wake up at the same time every day-even on weekends.
🛏 Use relaxation techniques: Deep breathing, progressive muscle relaxation, or guided imagery can calm your mind before sleep.
📴 Reduce screen time before bed: Avoid phones, tablets, and bright screens at least an hour before bedtime.
🌡 Create a cool, dark, quiet sleep environment: Aim for a bedroom temperature between 65-68°F (18-20°C).
🍷 Limit caffeine and alcohol: Avoid stimulants after mid-afternoon, and reduce alcohol near bedtime.
☕ Try mindfulness meditation: Apps like Calm, Headspace, and Insight Timer offer sleep meditations that can reduce stress and improve sleep quality.
🧘 Avoid long naps during the day: If you nap, keep it under 30 minutes and before 3 PM.
😴 Establish a relaxing bedtime routine: Dim the lights, read a book, stretch, or take a warm bath.
🧠 Try CBT-I techniques: These include limiting time in bed, using your bed only for sleep, and addressing unhelpful thoughts about sleep.
🌄 If sleep issues persist: Talk with a healthcare provider or sleep specialist about options like CBT-I programs (e.g., Sleepio or Sleep Reseti).
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