How to Sleep Better (which affects your mental health a LOT)
Has been added to the wiki under PLEASE in the Emotion Regulation module.
Sleep hygiene means the healthy habits that help you sleep well, like going to bed at about the same time, keeping your room dark and quiet, and avoiding things that keep your body awake.
Create a sleep schedule for when you need to go to bed by thinking about when you need to get up and how long you need to sleep to feel your best. Pick a realistic bedtime and a wake-up time, then try to keep them the same most days. This helps your body learn a routine, so sleep comes more easily when it’s time.
Deciding to abstain from things that interrupt sleep is important because some habits can make it harder to fall asleep or stay asleep. Caffeine, nicotine, and alcohol can keep your body more “wired” or affect how well you rest. Electronics and bright blue light can also trick your brain into thinking it’s still daytime, so it’s harder to wind down. Choosing to avoid these (especially close to bedtime) gives your body a better chance to relax and sleep well.
Using sensory stimuli matters because your brain connects what you feel and notice with what time of day it is. When you consistently pair sleep time with calming cues—like dim light, soothing sounds, and relaxing smells—your body can start to feel sleepy faster. This is called Classical or "Pavlovian" Conditioning.
Here is a Markdown Worksheet you can add to your notes app (PDF pending)
## Routine: My daily responsibilities
- **Including travel:** start at: `____` : `____` (am/pm)
- **Morning routine takes:** `____________` hours / minutes
- **I feel best when I sleep:** `__` hours every day
- *(It’s ok if you don’t know this yet! You can guess for now and adjust later.)*
- **That means I should try to fall asleep at:** `____` : `____` (am/pm)
- **I like to be mentally / physically active during the day by doing:**
`________________________`
---
## Things to Avoid
### Caffeine
- [ ] I don’t (or won’t) drink caffeine
- [ ] I’ll avoid caffeine **6 hours before bed** (`____` : `____` am/pm)
### Nicotine
- [ ] I don’t (or won’t) smoke / use nicotine
- [ ] I’ll avoid nicotine **3 hours before bed** (`____` : `____` am/pm)
### Alcohol
- [ ] I don’t (or won’t) drink alcohol
- [ ] I’ll avoid alcohol **3 hours before bed** (`____` : `____` am/pm)
### Electronics / Blue Lights
- [ ] I don’t (or won’t) use electronics / blue lights
- [ ] I’ll avoid electronics / blue light **2 hours before bed** (`____` : `____` am/pm)
---
## Using senses as part of my routine
Using small things around you that activate your senses can help remind your body when it’s time to sleep.
### How to remind my body when it’s time to sleep
- **5 things I will see:**
- `_____________________`
- `_____________________`
- `_____________________`
- `_____________________`
- `_____________________`
- **Common Choices:** dim amber light, warm nightlight glow, low screen brightness, sunset-colored lamp, candles (non-flicker), sunrise/sunlamp (gentler evening mode), sleep mask
- **4 things I will touch:**
- `_____________________`
- `_____________________`
- `_____________________`
- `_____________________`
- **Common Choices:** weighted blanket, cozy flannel sheets, soft hoodie, satin
- **3 things I will hear:**
- `_____________________`
- `_____________________`
- `_____________________`
- **Common Choices:** low white noise, ocean waves, rain on window, soft fan noise, lofi sleep music, gentle ambient pads, quiet slow music
- **2 things I will smell:**
- `_____________________`
- `_____________________`
- **Common Choices:** lavender, chamomile, vanilla, cedar/sandalwood, warm milk, rose, bergamot (soft), clean cotton sheets scent
- **1 thing I will taste:**
- `_____________________`
- **Common Choices:** chamomile tea, warm herbal tea, vanilla/comfort herbal flavor (non-caffeinated), warm milk (if you like it)
### How to remind my body when it’s time to be awake
Make sure your bedtime cues feel as different as possible from your sleep cues.
- **5 things I will see:**
- `_____________________`
- `_____________________`
- `_____________________`
- `_____________________`
- `_____________________`
- **Common Choices:** bright daylight/sunrise simulation, cool-white lighting, open blinds, desk lamp on (daylight bulb), visible fresh/clean space, earlier “morning” colors (less amber)
- **4 things I will touch:**
- `_____________________`
- `_____________________`
- `_____________________`
- `_____________________`
- **Common Choices:** crisp towel feel after shower, breathable moisture-wicking clothes, supportive shoes, light compression socks, cool water splash, airy sheets, less-weight blanket
- **3 things I will hear:**
- `_____________________`
- `_____________________`
- `_____________________`
- **Common Choices:** upbeat music, morning lofi (slightly faster), birds/chirps (low volume), gentle nature sound, low energetic rhythm, light white noise
- **2 things I will smell:**
- `_____________________`
- `_____________________`
- **Common Choices:** citrus (lemon/orange), peppermint, eucalyptus, rosemary, mint, fresh laundry, coffee aroma, clean “fresh air” scent from open window
- **1 thing I will taste:**
- `_____________________`
- **Common Choices:** green tea, peppermint tea, citrus water, coffee (if you use caffeine), minty toothpaste flavor taste
