#SelfCareFriday: On Good Sleep
In our weekly #SelfCareFriday series, licensed social worker and NAMI Chicago Senior Clinical Manager Jessica Zaehringer, MA, LSW will share and explain new ways each week to take care of yourself. These methods of responding to your physical and emotional needs are what we call “self care”. Take these strategies to heart, and reach out to us if you need help building your mental wellness. You can call our Helpline at 833-626-4244 or check out a virtual support group.
If you’ve been having a lot of trouble getting good sleep during this pandemic, you’re not alone. Stress, sadness, and a stark change in routine can make it hard to get the sleep you need. Today, let's talk about it: the z’s you catch, the shut eye you need….S-L-E-E-P. Regular, restful sleep is integral for both our physical and mental health, making it a crucial part of our self care. There are different ways to have a sustainable restful slumber. The methods for maintaining good sleep are part of a sleep routine and sleep hygiene. If you’ve read our last few Self Care Fridays, you’ll know that self care looks different from person to person. Sleep hygiene is the same--so let’s figure out what works for you!
First, let’s define what a sleep routine is. A sleep routine is a set of behaviors you practice before going to bed at the same time each evening. Your sleep routine might be:
• changing into comfortable pajamas
• turning your phone on silent (e.g., nighttime mode)
• having a cup of chamomile tea
• writing down 3 things that we are thankful for
• taking a small dosage of Melatonin (please check with your doctor before)
• reading a book in bed
What informs our nightly routine includes our sleep environment. Things to improve our sleep environment include:
• low to no lighting (the darker the better)
• no sound (or white noise)
• clean sheets; clean room (free from dust)
• cool room temperature
• a weighted blanket (I love mine!)
Sleep routine and sleep environment are both part of maintaining sleep hygiene. Being mindful of our sleep hygiene has been clinically recognized as improving the sleep we get, and how we feel the next day. Sleep hygiene is maintained every day, just like our other hygiene habits.
What’s the take-away? Don’t sleep on sleep (are we cool yet?). Setting a sleep routine and focusing on sleep hygiene is something you can do right now, and can significantly improve your mental health. Sweet dreams!
Jessica Zaehringer, LSW, MA
Senior Clinical Manager