How to get Better Sleep
🌙 Sleep Hygiene Tips from an ACT Perspective 🌙
Struggling to get a good night's sleep? 😴 Whether you’re having trouble falling asleep, waking up too early, or tossing and turning, ACT (Acceptance and Commitment Therapy) can help. These tips are designed to help you improve your sleep while practicing mindfulness, acceptance, and self-compassion.
Here are 8 actionable tips to improve your sleep hygiene and get the restful night you deserve:
1. 🧘♀️ Practice Mindfulness Before Bed
Mindfulness isn’t just for meditation. Try spending 5-10 minutes before bed practicing deep breathing or doing a body scan. Focus on your breath or notice how your body feels as you lie down. 🌬️
ACT Tip: Acceptance over struggle. If you feel restless or anxious, notice the discomfort without judgment. Accept it without trying to force it away. This can help ease you into sleep without added stress.
2. ⏰ Set a Consistent Sleep Schedule
Your body’s internal clock loves routine! Try going to bed and waking up at the same time each day—even on weekends. 🌙 Regularity helps your body naturally know when to wind down and when to wake up.
ACT Tip: Commit to consistency. Even on tough nights, sticking to your routine helps reinforce your body’s sleep cues, making it easier to rest.
3. 🌙 Create a Relaxing Pre-Sleep Routine
The hour before bed is crucial for setting the mood. Create a calming routine that signals to your brain it’s time to wind down. This might include reading a book, listening to calming music, or enjoying a cup of decaf tea. 🍵
ACT Tip: Engage in activities that align with your values of self-care and relaxation. Notice distractions, but choose actions that help you transition into restfulness, rather than staying on your phone or working.
4. 📱 Limit Screen Time Before Bed
The blue light from phones, tablets, and computers can interfere with your body’s production of melatonin, the hormone responsible for sleep. Try to turn off screens 30-60 minutes before bed.
ACT Tip: Accept the urge to scroll, but remember that these activities may prevent you from getting the quality sleep you need. Choose a mindful activity, like journaling or stretching.
5. 🛏️ Create a Comfortable Sleep Environment
Your sleep space plays a big role in how well you sleep. Keep your room dark, quiet, and cool. Consider using blackout curtains, a white noise machine, or an eye mask to minimize disruptions.
ACT Tip: Be mindful of your environment. If there are distractions (like noise or light), accept them without frustration, but take simple actions to improve your space where you can.
6. 🌿 Let Go of Sleep-Related Worries
It’s natural to worry about not sleeping, but worrying about sleep only makes it harder to relax. If you can’t fall asleep, avoid looking at the clock or stressing about it as this activates the part of your brain associated with threat. We rarely find sleep when our brain is actively looking for danger, and from an evolutionary perspective it makes a lot of sense as it’s not very useful to go to sleep when something is threatening you.
ACT Tip: Notice and accept your racing thoughts without trying to control them. You can’t force yourself to sleep, but you can allow yourself to rest, even if your mind is active.
7. 🥗 Watch What You Eat and Drink
Be mindful of your diet in the hours leading up to bedtime. Avoid caffeine, nicotine, and heavy meals right before bed. Instead, choose lighter snacks if you’re hungry.
ACT Tip: Notice how your body feels after different foods. If a certain food or drink affects your sleep negatively, choose alternatives that promote relaxation and rest.
8. 💪 Regular Exercise
Physical activity during the day can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise too close to bedtime, as it may energize you and make it harder to unwind.
ACT Tip: Engage in mindful movement—whether it’s yoga, stretching, or walking. Find an activity that supports your well-being and keeps you in line with your values of health and self-care.