What Is Habit Stacking? (And How to Do It)
What Is Habit Stacking? (And How to Do It) By: Rane Wallace, MS, LPC, LCDC, SAP Supporting our mental health is one of those goals
Struggling with restless nights and weary mornings? If so, you’re not alone. Almost half of all Americans report daytime sleepiness between 3 and 7 days per week. And 35.2% of adults sleep for less than 7 hours each night. But is there anything we can do to prevent that? Say, some proven tips to sleep better at night?
While most of us aren’t strangers to grogginess or fatigue, restless nights become more frequent as we age (and our sleeping patterns change). Generally, women sleep less around menopause, as hot flashes and other uncomfortable symptoms begin waking them.
If you’re struggling to fall (& stay!) asleep, our professional therapists are revealing 8 proven tips to help you sleep better at night in today’s blog post. Stay tuned to find some that will work for you.
While sleep aids can help battle your insomnia, here are some natural, proven tips to sleep better at night:
If you’re struggling to fall asleep at night, it might have something to do with your level of exercise. Not only will going for a brisk walk trim you down, but it will also boost the effectiveness of your natural sleep hormones (aka melatonin).
However, it’s important to watch the timing of your workouts. Exercising at night can be stimulating (which — as you can imagine — hinders your sleep schedule). Instead, we recommend opting for morning workouts that expose you to bright daylight (this supports your circadian rhythm).
Another reason people struggle to fall asleep might be because their beds have become stimuli for wakefulness and activity (and consequently not for sleep). How does this happen? Well, it often happens to people who use their beds as offices for answering phone calls and emails. Or, when they get into the habit of watching late-night TV from bed. To associate your bed with sleep, we recommend using it for sleep and sleep alone! (As well as other bedroom-related activities, if you know what we mean.)
There are plenty of distractions that might deter you from a restful night’s sleep. Don’t let ambiance be one of them! To set your night up for success, make sure your bedroom is as quiet as possible. Most people want a dark, hushed, and cool environment; however, do what feels best to you.
It’s not uncommon for a grumbling stomach to keep someone awake. So, to get enough sleep at night, start by eating enough calories during the day. However, stray away from eating a large meal within two to three hours of bedtime. Your body needs time to digest, and this prevents you from staying up all night with an upset stomach, acid reflux, or indigestion. If you’re really hungry right before bedtime, a small, healthy snack (like a piece of fruit) is best.
Another tip to help you sleep better at night is to avoid caffeine and alcohol. Caffeine is a stimulant, so consuming it before bedtime can disrupt sleep patterns. And while a glass of wine might initially make you sleepy, it also has a stimulating effect. This is because alcohol releases excitatory glutamate as it metabolizes, which is an excitatory neurotransmitter of your nervous system. As you can probably guess, this disrupts your ability to sleep.
It’s not uncommon for daytime worries to bubble to the surface at night. And if you didn’t already know, stress is a stimulus. When we’re stressed out, we activate our fight-or-flight hormones. And as you can probably imagine, those hormones work against our ability to sleep.
Therefore, taking some time to wind down before bed can do wonders for your quality of sleep. If you’re unsure where to start, try deep breathing exercises, doing some bedtime yoga, or journaling with these 5 self-care prompts for mental health.
Remember being a little kid whose parents read them a bedtime story every night before bed? Most of the time, that comforting ritual lulled us to sleep. And even in adulthood, those bedtime rituals can have a similar effect. If you’re struggling to fall asleep, try drinking some warm tea, taking a bath, or listening to calming music – these all signal our bodies and minds to sleep.
Cognitive-behavioral therapy (CBT) is a proven way of treating chronic insomnia and other sleep problems. Here at Fort Wellness Counseling, our qualified therapists help people work through their sleep struggles and unearth any issues that might be lying under the surface. Then, we empower them with tangible solutions and techniques to accomplish long-term change.
Are you or a loved one struggling to fall (or stay) asleep? We hope that these proven tips to sleep better at night offer a bit of relief. And if you’re still unable to get some shut-eye? Making an appointment with a member of our Fort Wellness team will help. Our cognitive-behavioral therapists have ample experience treating people with chronic insomnia and other sleep troubles. Contact our team to discover what we can do for you.
What Is Habit Stacking? (And How to Do It) By: Rane Wallace, MS, LPC, LCDC, SAP Supporting our mental health is one of those goals
Are you living with someone with OCD? This article has helpful for tips for how to live with someone that has obsessive compulsive disorder.
What is assertive communication? Our experts reveal the meaning and the three key components to assertive communication in today’s article.
Looking for PTSD counseling Fort Worth? Keep reading to learn which types of therapy are best for PTSD, as well as proven coping strategies.
Brainspotting vs. EMDR: Our trauma therapists reveal the similarities, differences, and which one is right for you in this informative blog article.
Did you know mindfulness exercises can help strengthen your recovery? Read all about it in this informative blog post.
On the hunt for a counselor Fort Worth? Our team reveals exactly how to find one in this blog post. Find out how to find a counselor now.
Wondering how to not be codependent in a relationship? This blog post reveals warning signs & coping strategies for codependency.
Navigating parental anxiety? Today’s blog reveals parental anxiety symptoms and coping strategies from a Fort Worth therapist.
Looking for EMDR therapy Fort Worth? Our certified and trained EMDR clinicians explain everything you need to know about EMDR in this blog post.
Looking for some proven tips to sleep better at night? Our expert therapists reveal 8 proven ways to get more shut-eye. Discover how.
Wondering how to have a healthy relationship with social media or how social media affects mental health? Check out our expert advice now.
What is the goal of psychotherapy? Our experts reveal the benefits of talk therapy in today’s blog post. (And why it works!)
Brainspotting therapy is an alternative technique used to release trauma. Here are brainspotting risks, benefits & brainspotting vs. EMDR.
Healing after an affair and affair recovery can seem impossible. An affair recovery therapist discusses tips for affair recovery. Learn more in this helpful blog article about affair recovery.
Regularly practicing gratitude is intrinsically linked to our mental well-being. This blog post covers the top 12 benefits of gratitude.
Have you caught the winter blues? This blog post explains what seasonal depression is, its symptoms, and how to avoid it.
How can you keep a relationship strong and healthy? This blog post shares 10 strategies to maintain a healthy and happy relationship.
This how-to guide covers the 10 best ways to calm yourself down when you’re overwhelmed, angry, or anxious. Discover which ones work for you!
Setting boundaries with your family members lays the framework for healthy relationships. Learn how to set boundaries between family members by reading this helpful blog article.
Learn the 7 symptoms of a quarter-life crisis — and how to overcome it. Learn more about the quarter-life crisis in this informative article. Discover now.
These 6 warning signs are easy to recognize and not to be ignored. If you suspect that you or someone else has an alcohol problem, act now.
Learn how to deal with anxiety and stress using healthy coping skills. Here are different techniques you can use to help calm your anxiety and manage stress.
A great way to improve your mental health is by journaling. If you are not sure where to start, these self-care journaling prompts can help. Learn more.
You may have to wait before you get started with counseling. Discover steps you can take while you wait for therapy in this helpful article. Learn more.
Discover what postpartum depression is and how you can use different therapy strategies and resource options to live a healthy, happy life and overcome it.
Are you feeling stressed out? Overwhelmed? Increasingly anxious? If so, you aren’t alone. Learn how stress impacts your body in this article.
A panic attack can be overpowering. Knowing what to do can help you regain control. This article looks at 9 ways to stop a panic attack. Learn how.
It’s essential to watch your mental health when working from home. Discover how working from home impacts your mental health and learn mental health tips.
8 Signs You’re Addicted to Porn. How do you know if your porn use is problematic? In this article we reveal how you can find out. Learn more.
Do I need therapy? Therapy is a common treatment for mental health and everyday hardships. 8 Signs It’s Time to Consider Therapy. Learn more.
Learn what you can do to help support someone depressed and how to help. Learn 8 tips for how to show support from a licensed counselor.
Before stress takes a toll on your health, learn how you can keep it under control and manage it with 15 stress management coping skills.
Do you want to learn useful strategies for getting through difficult times? Click here to learn more about how to cope during tough times.
FOMO, the fear of missing out, is a societal problem that is getting worse. Click here to learn more about FOMO and 8 tips to cope with it.
Check out the blog to learn about Christian counseling and mental health therapy. Learn more about Christian counseling in Fort Worth.
Learn some helpful strategies from a Fort Worth based relationship therapist and marriage counselor. Couples therapy is a common strategy to work through relationship issues.
Attend therapy in Fort Worth with counselors and therapists to build positive habits and improve your routine. Learn more.
Cognitive behavioral therapy is one of the most common models used by the best therapists in counseling. We provide therapy in Fort Worth.
Want to know how therapists can help with anxiety in counseling? Learn more about how counselors can treat anxiety in therapy.
Want to learn more about alcohol treatment and outpatient options for alcohol in Fort Worth? We provide outpatient treatment for alcohol.
Depression treatment in Fort Worth. Gratitude can help with depression. In this article, the therapist discusses the power of gratitude.
The Continuum of Addiction and When to Reach Out For Help Rane Wallace, MS, LPC, LCDC, SAP Many people have a difficult time truly understanding
Learn more about depression by reading this informative article. We discuss things to know about depression. Talk therapy can help depression.
Attend therapy if you are struggling and want to feel better. If you are looking for some support and need a counselor to help guide you.