Ready to Get Better Sleep? Thumbnail

Not only are you tired but a lack of sleep can have a serious impact on our physical and mental health.

How to Get Better Sleep

Getting enough sleep is an important part of our general health and wellness. A lack of sleep has a serious impact on physical and mental health. 

Sleep deprivation can cause:

  • memory problems
  • trouble thinking clearly and concentrating
  • mood changes
  • weakens the immune system
  • increases blood pressure
  • increases the risk of developing diabetes 
  • Increases the chances of being in an accident

There are many conditions that can cause or exacerbate sleep disturbances including: 

  • anxiety disorders
  • depression
  • other mood disorders
  • medical conditions such as chronic pain and sleep apnea

Sleep hygiene is the practice of good sleep habits and behaviors that promote regular sleep and sleep quality. Fortunately, there are immediate changes that can be made to improve sleep quality. 

Tips to get better sleep.

  • Avoid caffeine, alcohol, and nicotine several hours before bed.
  • Exercise a few times a week. Exercise can help you fall asleep more easily.
  • Avoid large meals before bed.
  • Get a few minutes of sunlight each day to help your brain’s natural circadium rhythm.
  • Go to bed at the same time every night.
  • Make your bedroom comfortable. Keep your bedroom dark, cool, and quiet; use white noise; if little noises disrupt your sleep; make sure your mattress, pillows, and blankets are comfortable.
  • Only use your bed for sex and sleep.
  • Avoid scrolling on your cell phone or watching TV right before bed. Blue light can negatively affect sleep quality.
  • Read before bed to help you feel sleepy.
  • Listen to a bedtime-guided meditation or soothing music.

Ready to Talk?
At CHE Behavioral Services, we understand the challenges of sleep deprivation. We are committed to helping those who are struggling. We offer online talk therapy and medication management designed to help people manage their symptoms and improve their quality of life. Our licensed mental health professionals work with clients to create personalized treatment plans that meet their unique needs and goals.

For more information about talk therapy at CHE, please call 888-515-3834. We are ready to talk and ready to listen.

Work Cited:
Watson, Stephanie, and Kristeen Cherney. “11 Effects of Sleep Deprivation on Your Body.” Healthline, 15 May 2020,

Makenzie Pacubas, MSW, LCSW
CHE Quality Assurance Associate

Makenzie is a clinical social worker who has worked in the mental health field for over a decade and now works in clinical quality assurance with CHE Behavioral Health Services. Makenzie lives in Kansas City, Missouri with her husband, Justin, and their three pets. She likes music, singing, art, exercise, reading, getting outdoors, and trying new restaurants.