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What actually happens in a first session
Most people arrive at the first appointment carrying two things: whatever brought them, and the worry that they will not know how to say it. Here is the whole hour, in plain terms, so one of those can be put down before you walk in.
Sleep Hygiene 101: How to Improve Your Nightly Routine
Most people arrive at the first appointment carrying two things: whatever brought them, and the worry that they will not know how to say it. Here is the whole hour, in plain terms, so one of those can be put down before you walk in.
Sleep is an essential function for each and every one of us. It allows our bodies and minds to recharge and keeps us healthy. However, when life gets busy and we need more time in our day, the first thing we sacrifice is sleep. Without enough rest, our brains can’t function properly, which makes it harder to concentrate, think clearly, and process memories.
A lack of proper sleep also negatively affects our mental health. It can increase anxiety and distress, worsen depressive symptoms, and make it harder to manage stress. It can also make us irritable, influencing our mood and emotional reactivity. Additionally, sleep deprivation can make us less social and less able to experience positive emotions.
How Much Sleep Do We Need?
The average adult needs between 7 and 9 hours of sleep each night to function at their best. Children and teenagers need even more:
- Children (ages 6 to 13) should aim for 9 to 11 hours per night.
- Teenagers need 8 to 10 hours to feel fully rested.
What is Sleep Hygiene?
Sleep hygiene refers to habits that promote quality sleep. Studies have found that the following tips can help improve sleep and ensure you get the rest you need:
- Set a Sleep Schedule: Try to go to bed and wake up at the same time every day. Having a consistent bedtime helps your body recognize when it’s time to rest and makes it easier to fall asleep.
- Avoid Stimulants Before Bed: Try to avoid caffeine for at least 6 to 8 hours before bedtime. Alcohol and late-night snacks should also be avoided, as eating and drinking too close to bedtime can cause reflux and discomfort, making it harder to fall asleep.
- Create a Relaxing Nighttime Routine: Set aside about an hour before bed to unwind. This could include taking a warm shower or bath, reading, brushing your teeth, or doing your skincare routine. Dimming the lights and avoiding screens—like TVs and phones—can also help your body prepare for sleep.
- Make Your Sleep Space Comfortable: Your bedroom should be a place of rest. Make your bed as comfortable as possible, use blackout curtains to block out light, and keep the room slightly cooler—experts suggest a temperature of 18 to 20 degrees Celsius is ideal. Remove all screens, including TVs, computers, and phones, as blue light stimulates the brain and makes it harder to fall asleep.
- Calm Your Mind Before Bed: If you often find yourself lying awake thinking about unfinished tasks or the next day, try calming activities before bed. Meditation, gentle yoga, or journaling can help clear your mind so you can sleep more peacefully.
- Talk to a Professional If Needed: If you’ve tried these strategies and still can’t get the sleep you need, talk to your doctor. If sleep problems persist for several months, you may have a sleep disorder that requires medical attention.
Prioritizing sleep is key to both physical and mental well-being. By building healthy sleep habits, you can improve your overall quality of life and wake up feeling refreshed each day.
Sarah Doan
Sarah is a Registered Social Worker with 18 years of experience in community mental health and addictions. She supports youth and adults navigating complex trauma, anxiety, depression, identity, neurodivergence, and life transitions, with specialized experience in postpartum mental health, infertility, and pregnancy loss. Her personalized approach draws on CBT, IFS, and Narrative Therapy to help clients reconnect with themselves and build confidence in navigating life's challenges.
