Three days after the daylight saving time here in Florida, and I’ve noticed I have been struggling to get back to a sleep routine that leaves me feeling energized, and not fatigued. I’ve really had to work to hold myself accountable to use the tried and true sleep hygiene strategies that I know will work to get my sleep routine back on track.

According to the Center for Disease Control and Prevention (2017), almost 40% of adults over the age of 18 endorse having less than the recommended 7 hours of sleep. Sleep is such a vital part of our lives, but it often gets overlooked when we are prioritizing our schedules and the activities we try to stay on top of throughout the day. Unfortunately, when we don’t get enough sleep, there can be long term impacts. While people vary in terms of how much sleep they may need (some can function with 5 hours, others need a solid 8 hours to be at their best like me!), lack of sleep or poor sleep quality can lead to difficulties such as troubles focusing and staying present, difficulties in decision making, increased irritability, and changes in our mood. The severity of these symptoms can depend on how long the sleep issues have gone on, as well as what you have to accomplish in the day.

If you’re experiencing some difficulties with sleep, check out these tips below.

• Establish a Sleep Routine:

One of the best ways to train your body and brain that it is time to go to bed is by ensuring you are trying to go to sleep and wake up at same time every day. It’s also helpful to try to engage in the same 3-4 activities prior to bedtime so that your brain knows it’s time to start shutting down to prepare to rest. This can include putting on pajamas, reading a book, taking a warm bath or shower, drinking a hot cup of herbal tea (no caffeine!), or stretching.

• Create Your Ideal Sleep Space:

It’s important that your bedroom and bed are established as THE place to sleep. Make sure your bed is comfortable for what you prefer. A cooler room with extra blankets is often best, and you want to make sure you are utilizing dark curtains or an eye mask to keep the space dark. Consider ear plugs or a white noise machine if there are distracting noises in your living environment. Essential oils or scented lotions, such as lavender, can also promote relaxation.

• Avoid the Clock, and Get Up if Sleep Isn’t Happening

Staring at the clock or counting the hours you have left to sleep can often make us more anxious, as well as more awake. Additionally, frequently checking the clock can actually lead us to wake up more often. Try to focus on relaxing your body, instead of checking the time.

If you’ve tried and can’t fall asleep after about 30 minutes, it’s best to just get up and do something calming and boring until you feel sleepy and can try again. Go sit quietly on the couch with low lighting, read something boring (like a free newspaper, or reading you’ve been putting off for school or work), or get a glass of water. Just make sure not to do anything too stimulating or this will wake you up more.

There’s also some things you want to be sure to avoid if you’re struggling with sleep: caffeine (this includes coffee, tea, chocolate, soda, and even some medications), nicotine and alcohol. These substances act as stimulants and can keep us awake. Additionally, try to reduce screen time on cell phones, tablets and e-readers, as the bright light often confuses the brain.. it still thinks it’s light outside! Using a lower light setting, or switching to a paper book can be a better alternative.

 Hopefully some of these tips are helpful as you continue to make changes in your life. If you feel like you need additional support in managing sleep, self-care, stress or anxiety, feel free to contact me. I am a Licensed Mental Health Counselor located in Tampa, Florida. I can be reached at 813-644-9659, or by email at callie@nettlescounseling.com.