Inside the Mind

Sleep helps prepare your brain to learn, remember, and create. Our body and organs use sleep as a time for repair.

The general recommendation for sleep for adults is 7-9 hours and 8-10 hours for teens. If you do not get enough sleep each night, you build up a “sleep debt.”. The healthiest thing to do is to sleep the recommended number of hours each night. But if you are not to have enough sleep because of work or school, try to catch up on sleep when possible.

Good sleep means both good quality of sleep and adequate amount of sleep so that your body and brain get enough time in all sleep cycles.

What are the tips for a better night’s sleep? “Sleep hygiene” refers to habits that help you get good-quality sleep.

• Try to go to bed and get up at about the same time every day.
• Minimize the use of coffee, tea, and anything with caffeine and use it only in the morning.
• Do not watch phones or TV or other screens before going to bed.
• Use a white noise machine or ear plugs to block out sound. Use blackout curtains or an eye mask to block out light.
• Do not check the time at night if you wake up from sleep which will make it difficult to fall back to sleep.
• Eat dinner in the early evening, several hours before your bedtime. Do not eat a large meal for dinner. Avoid late-night snacking.
• Avoid alcohol and smoking, especially in the evening.
• Keep your bedroom dark, cool, quiet, and remove anything that causes stress. Make sure you have a comfortable bed and pillows.
• Do not think about problems at bedtime.
• Exercising daily but avoid exercise within 4 to 6 hours of bedtime.
• Do not take long naps, especially in the late afternoon. Short naps (about 20 minutes) are okay and can help you stay alert if you need it.
• Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8.
• If you can’t fall asleep after 20 minutes, get out of bed and do something relaxing such as yoga, listening to calming music or reading a book until you feel sleepy.
• Consider using a sleep tracker or app to monitor your sleep patterns

Seek medical help if you have persistent difficulty sleeping. Seeing a medical doctor is important to rule out medical conditions such as sleep apnea or restless leg syndrome that can lead to insomnia.

Cognitive behavioral therapy for insomnia (CBT-I) is the mainstay of nonpharmacologic therapy for insomnia disorder and is preferred over medications as first-line therapy for chronic insomnia disorders.

Traditional one-on-one CBT-I typically is delivered by a behavioral health provider trained in the delivery of CBT-I. Alternative delivery modalities include self-directed app-based treatments, group CBT-I, internet-delivered CBT-I, and brief behavioral treatment for insomnia, which can be delivered by clinicians with varied levels of expertise.