Pre-order my latest BPD workbook at: https://goo.gl/LQEgy1
In this video I tell you you ways to increase your sleep quality and how to sleep better. Sleep is so important and it can help you master your moods, think clearer, and make better decisions for yourself.
One indicator of healthy sleep quality is how long it takes you to fall asleep. As many as 27% of people take longer than a half-hour to fall asleep, but drifting off in 30 minutes or less is generally an indicator of high-quality sleep.
Waking often throughout the night (perhaps due to drinking alcohol before bed or having caffeine too late in the day) disrupts your sleep cycle, leaving you tired the next day. The standard for good sleep quality is waking once during the night, if at all.
The total number of minutes you’re awake after initially falling asleep is another indicator of sleep quality. Twenty minutes or less is the goal. Don’t force yourself to go to sleep.
To maximize the health benefits, aim to spend at least 85% of your time in bed asleep.
If you find yourself falling short on any of these indicators, it may be time to make some adjustments to your sleep routine.
Some habits that can improve your sleep health:
• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
• Naps are not your friend
• Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Don’t go to bed unless you are sleepy.
• Establish a relaxing bedtime routine.
• Use your bed only for sleep and sex.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• If you are hungry at night, eat a light, healthy snack. Sip a steaming mug of decaffeinated herbal tea. The rich aroma and warm liquid will lull you to sleep in no time. But if you need something more substantial, the Mayo Clinic recommends making a 100-calorie choice, including:
o Low-fat milk or cheese
o Seafood, meat or poultry
o Whole grains, such as a bowl of cereal with skim milk
o Scrambled eggs
o A peanut butter sandwich
o Yogurt with granola sprinkled on top
o A sliced apple with one ounce of cheese
o 1 cup sliced bananas and fresh raspberries
o 2 cups of carrots
o 3-1/2 cups air-popped popcorn
o 5 rye or pumpernickel crackers
o 2 tablespoons of peanuts
o 2 domino-sized slices of low-fat Colby or cheddar cheese
o ½ cup cottage cheese with five strawberries
o 1 hard-boiled egg with a slice of Melba toast
o Half a medium cantaloupe
o 29 pistachios
o 4 slices of ham with honey mustard, wrapped in lettuce leaves
o ½ mini bagel with 1 ounce of smoked salmon
• Avoid consuming caffeine in the late afternoon or evening.
• Avoid consuming alcohol before bedtime. Alcohol causes restless sleep.
• Reduce your fluid intake before bedtime.
Here’s a link to some tips for you as well: https://www.healthline.com/nutrition/17-tips-to-sleep-better#section1
Daniel J. Fox, Ph.D., is a licensed psychologist in Texas, international speaker, and award winning author.
He has published several articles in these areas and is the author of:
The Borderline Personality Disorder Workbook: An Integrative Program to Understand and Manage Your BPD. Available May 1, 2019, but you can pre-order it now at: https://goo.gl/LQEgy1
Antisocial, Borderline, Narcissistic and Histrionic Workbook: Treatment Strategies for Cluster B Personality Disorders (IPBA Benjamin Franklin Gold Award Winner): https://goo.gl/BLRkFy
Narcissistic Personality Disorder Toolbox: 55 Practical Treatment Techniques for Clients, Their Parents & Their Children: https://goo.gl/sZYhym
The Clinician’s Guide to Diagnosis and Treatment of Personality Disorders: https://goo.gl/ZAVe9v
Dr. Fox’s website: http://www.drdfox.com/
Amazon Author’s Page: amazon.com/author/drfox