Sleep and rest have restorative properties that are important for your physical and mental health, but it can feel like a challenge to fit into our daily lives. It’s a challenge that needs to be faced. When is the last time you rested? Not just slept, but rested – a phone off, cozy blanket, warm beverage kind of rest. Has it been a while? Maybe insomnia therapy might be right for you.

Why Sleep Matters

Sleep affects our ability to process memories, restores our energy, heals, and more.  Despite that, about two-thirds of Americans are sleeping more or less than they want.

And it goes beyond just making sure you get your “eight hours”, they have to be quality hours of sleep. True rest. Without good sleep, you will feel the consequences. You may not focus as well, you may make poor decisions, or you may have trouble mustering the energy to get through the day. A long-term lack of quality sleep can have physical consequences, including a heightened risk of weight gain and headaches. The same can be said for mental health, including a higher risk of depression, increase in stress, and more.

And while restful sleep is important for all of these reasons, rest in itself is valuable as well. Setting aside time to savor quiet calm, meditate, or enjoy a low-stress activity can help recharge you mentally.

Why Rest is Hard

It’s relatively obvious why it can be hard to make sure you’re getting rest- we are busy! Between the daily commute, running errands, working, caring for kids, cooking, and many other tasks on our plate each and every day, sometimes it feels like a challenge to remember to breathe, let alone to take care of ourselves.

In addition, rest is a time you need to prioritize yourself over others. Maybe a friend wants to meet up or your child needs homework help- how do you say no, even if you’re drained and in need of some real rest? The answer is that you don’t have to say no. Say not right now. You can help your child with their homework after your 15-minute recharge, or meet with a friend over the weekend when you have fewer daily responsibilities. It’s ok to put yourself first in this moment, to get the rest you need.

Consider this- are you truly participating in and enjoying those activities that are stretching you thin? If you take the time to rest, will you have more energy and focus to dedicate to those activities? Taking time for you will mean better engaging with and supporting others!

Insomnia Therapy – How To Get More Rest

While it can be difficult to do, it’s important to prioritize time to rest and get quality sleep. Following are some basic insomnia therapy tips you can try.

  • Follow a schedule: if you’ve ever woken up on a weekend at the same time you would on a workday- even though you didn’t set an alarm- you have seen firsthand how our body falls into routines. Consider creating a consistent routine that you can adhere to. This includes what time you go to sleep and wake up.
    • The rest itself should be a part of that schedule. During the day, that means breaks at work. At night, that may mean some reading, light stretching, or other “wind-down” activities before bed.
  • Limit- or better yet, avoid- screen time before bed: the light and noise from a phone, computer, or TV can stimulate your brain and senses, instead of allowing your body to unwind. Similarly, you should avoid caffeine and nicotine too late in the day.
  • Explore calming sprays, lotions, and teas: A lavender pillow spray or chamomile tea may help your rest and sleep. There are many different scents that can have these effects and they come in many different mediums.
  • Figure out how you relax: For some people, it’s restful to enjoy a hot cup of tea and curl up with a book. For others, it’s guided meditation, coloring, listening to calming music, getting a massage, journaling, or cuddling with a pet. How you rest does not need to look the same as how other people rest. Take time to determine not just what you find restful, but what you believe you can reasonably fit into your schedule, to make it more likely that you’ll follow through with the activity.

If your problems with sleep and rest are becoming more intense or not resolving, you may want to consult a professional to determine if something more serious is involved. For example, a visit to a doctor will help diagnose whether you have a sleep disorder. If insomnia or other sleep trouble is relating to mental health- from depression to anxiety or other challenges- it may be helpful to talk to a therapist or counselor. Jax Therapy Network has a searchable database of local, licensed therapy professionals who can provide support for insomnia and other sleep related problems.

Ready to find your therapist? Search the Jax Therapy Network and find help with insomnia and lack of sleep therapy through counseling services near you with therapy from professional therapists and mental health counseling support.