Sleep affects our memory, mood and concentration, so getting quality rest is vital for our physical and emotional well-being. Quality sleep is not a one-size-fits-all journey, but here are a few tips that can help you transition to sleeping well:
- Establish a regular sleep schedule. Consistency is key to good sleep. As much as you are able, try to go to bed and wake up around the same time every day, including weekends. This will help regulate your body’s internal clock, so you fall asleep and stay asleep.
- Exercise regularly. Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim to complete any physical activity several hours before bedtime.
- Mind your caffeine, nicotine and alcohol intake. Caffeine and nicotine are stimulants that can interfere with our ability to fall asleep.
- Create a bedtime ritual. Take time to relax before bed. For example, reading, getting into a warm bath, putting your phone away or listening to soothing music can help signal your body that it’s time to wind down.
- Manage light exposure. Light exposure helps our bodies decide when it is and isn’t time to sleep. Try to get natural sunlight during the day, and avoid too much light exposure from screens before bedtime.
- Still can’t sleep? Try getting up. If you have trouble falling asleep after 20 minutes of lying in bed, try a relaxing activity that doesn’t require screens or exposing your eyes to blue lights. Tossing and turning in bed adds pressure that usually doesn’t help, but pivoting to a different activity for a bit can help your mind reset.
Unlock the benefits of good sleep by exploring the support, self-care resources, coaching and therapy offered through Lyra Health, which provides EAP and mental health services to Vanderbilt faculty, staff, postdocs and their families.
Vanderbilt’s wellness benefit, Virgin Pulse, also offers ways to help you sleep well. Once you’ve enrolled in Virgin Pulse, check out the Journeys program designed to engage you in a series of small steps that form a new healthy habit over time. To locate Journeys, navigate to Health>Journeys on the Virgin Pulse website.
Join or learn more
Through Lyra, Vanderbilt employees and their families are eligible to receive 12 counseling sessions per household member each year, at no cost to employees. Sign up online today or call 877-804-2856.
Virgin Pulse, the wellness benefit, is available to all benefits-eligible employees regardless of their enrollment in Vanderbilt benefits. Sign up online today or call 888-671-9395.
You can view frequently asked questions on the Office of Health and Wellness website.