By Rachel Egan, PMHNP-BC

With the daylight savings change just barely fading into the rearview, it seems like a relevant time to post about sleep. We all know we should be limiting big culprits like caffeine and screen time before bed. Did you also know that exercising too close to bedtime can be stimulating and prevent good quality sleep? This can seem counterintuitive as expending energy seems like it should promote good rest, but it’s best to plan for your workout to end at least an hour before bedtime, if not longer. Gentle stretching and yoga closer to bedtime is ok, but anything more intense than that should be spaced out a little more.

Other things you can do to promote good sleep include the use of calming essential oils like lavender and consideration of supplements like magnesium, melatonin and theanine, which should always be incorporated with the support of a healthcare professional.

Keep in mind that it’s not just the duration of your sleep but the quality that matters. Don’t trick yourself into thinking that if you got 7-8 hours of sleep after doom scrolling for 45 minutes it was necessarily a restful sleep. You might find yourself feeling less tired or cranky the next day if that 7-8 hours is preceded by reading a book or listening to music before bed.

Lastly, sleep disruptions can be features of mental health concerns like depression, anxiety, and PTSD. If you are finding yourself persistently without good sleep, please reach out to discuss with a professional you trust.