You’ve probably heard it before, aim for seven to eight hours of sleep per night. In our busy lives, it’s important to make time for sleep, as it promotes all of our cognitive functions. Recent studies have shown the importance of getting good sleep in promoting recovery. High quality sleep has been shown to reduce substance use cravings as well as impulsivity. Getting on a sleep schedule might seem hard, but it’s one of the best ways to make sure your mind and body are ready for the day’s challenges and to promote long term recovery.
Explore: Read this article published by Smart Recovery to learn more about how to improve your sleep and promote recovery.
Watch: If you’re having trouble falling asleep, try watching this relaxing bedtime story video. The combination of soothing voices and relaxing background music may be just what you need. While it may seem like bedtime stories are for kids, they can be just as effective for adults as well. We recommend trying it out.
Practice: Ready to get started? Take ten minutes before bed to reflect on these tips, and take the first step towards restful sleep.
Create ambiance. A pleasant ambiance can make a big difference in the quality of sleep. Is your pillow comfortable? Is the room quiet enough?
White noise. Some people prefer a constant sound to help lull them to sleep. Try turning on a fan if you find yourself in a noisy space.
Create ambiance. A pleasant ambiance can make a big difference in the quality of sleep. Is your pillow comfortable? Is the room quiet enough?
White noise. Some people prefer a constant sound to help lull them to sleep. Try turning on a fan if you find yourself in a noisy space.
More Practice Ideas:
Stay on schedule. Are you going to bed at the same time each night? If not, that might deter your body from being able to reset itself. Consider using an evening alarm to remind yourself to get into bed or look at the available health settings if you own a smartphone.
Keep a journal. Try keeping a sleep diary or journal to take note of the quality of sleep you get each night. Try out some of these prompts to improve your sleep.
- This might keep me up at night unless I write it down…
- Before I fall asleep, I want to send love to…
- Write about the most peaceful place you’ve ever visited or heard about.
- If I still feel like I need help working through this tomorrow, I’ll ask the following people or Google this question…
Aside from my thoughts, here are some other things that may be keeping me up at night. What would it be like if I eliminated them from my life for thirty days?
- Where do I want to visit in my dreams tonight?
- This is what I would tell my best friend if they were struggling or having trouble falling asleep and called me right now…
- I promise to revisit this in the morning, but tonight I’ll leave this thought or idea on paper…
- What am I looking forward to about tomorrow? Later this week? Later this month?