Sleep Hygiene Tips for a Better Night’s Sleep

Sleep Hygiene Tips for a Better Night’s Sleep


When you are feeling depressed or anxious, your sleep can be deeply impacted.  Nothing is worse than not being able to sleep at night.  Whether you can’t fall asleep, stay asleep or have a lot of trouble getting up in the morning, it can be exhausting.  There are proven strategies you can use to improve your overall sleep patterns and habits.  Here is a list of tips I gave to my depression and anxiety clients in my Pembroke Pines therapy office.

1. Only sleep when tired

If you aren’t tired, don’t get into bed.  Do something relaxing until you are tired.

2. Don’t use your bed for anything else but sleep and sex

This is one of the most important lessons.  No work in bed.  No cutting coupons in bed.  Nothing else in bed but sleep and sex. Watch your Netflix sessions on the couch.

3. If you don’t fall asleep within 15-20 minutes, get up and do something else

Do something boring and non-stimulating until you feel sleepy again.  Staying in bed sends your brain the wrong message.

4. Nap sparingly

Napping does get in the way of a regular sleep cycle so nap with caution.  If you need to nap, take a nap shorter than one hour and nowhere near when you plan on going to sleep.

5. Get into a routine with getting up and going to sleep at the same time

This means even on the weekends.  If you have to get up at 7am during the week, you will need to do the same or something close to the same on the weekends, and the same goes for going to sleep at night.

6. Be mindful of exercising early in the day

Be sure not to exercise within four hours of going to bed.  Exercise sends a signal to your brain that it’s time to get up and get moving.

7. Develop habits around sleep

Find 3-5 things you can do every night to signal to your brain that it is time for bed.  Why not trying praying or writing a gratitude list?

8. Stay away from bright lights

We live in an age of technology and we are constantly looking at our phones, tvs and tablets.  The bright light tells your brain it is time to wake up and it will be harder to fall asleep.

9. Keep your room cooler, with plenty of blankets for cover

Keeping your room at a cool temperature and having plenty of blankets for comfort and warmth is ideal.

10. Make your room a sanctuary

Your room needs to be a place of calm and comfort.  Be sure to keep it clean and organized and the way you like it.

11. Abstain for caffeine, nicotine and alcohol several hours prior to going to bed

Caffeine and nicotine are stimulants.  They will keep you up at night so it’s important to cut them off before 3pm.  While alcohol is a depressant and will help you fall asleep, it will interrupt your deep sleep and you will wake up feeling unrefreshed.

12. Eat a small snack, if hungry

Going to bed hungry can get in your way of sleep.  Try something warm and soothing to curb your hunger.

13. Indulge in a hot bath or shower

A hot bath or shower will raise your body temperature and then cause it to drop, which will aid in sleep.  Showering before bed can leave you feeling clean and ready for bed.

14. Go for a walk in the morning when you wake up

Getting sunlight first thing in the morning will help wake you up and send a message to your brain that it is indeed time to wake up.

Try implementing these sleep hygiene tools into your life for the next 21 days and see how much your sleep improves.  If your depression or anxiety is affecting your sleep, call our Pembroke Pines office to schedule a session to discuss more ways to reduce anxiety and depression.  Call us at 954-378-5381 to schedule your first session with one of our seasoned therapists.


Amanda Landry, LMHC, CAP decided to become a therapist while attending Nova Southeastern University. She saw the need to help people achieve the life they wanted to live, while creating a life of her own. She completed her master’s in Mental Health Counseling and started a career in the juvenile justice arena. Since then, she has started a private practice in Pembroke Pines, Florida, specializing in depression, anxiety relationship issues, and substance abuse. Amanda is a believer in holistic treatment and she practices veganism, meditation and yoga in her life. Find out more about her practice here. For a free 15-minute consultation, call or text Amanda at 954-378-5381 or email her at

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