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Wellness tips to help you establish good sleeping habits

Are you getting enough sleep at night?

tired black woman

It’s Sleep Awareness week. 

Many of us are experiencing sleep problems these days for several different reasons. While the pandemic is a major reason for sleeping problems, it’s not the only reason. 

Good sleep is necessary for optimal health and can affect our hormone levels, mood, and weight.

Here are four wellness tips to help you establish good sleeping habits and improve your overall well being:

A woman looking at her reflection

1. Be Consistent with your Sleeping Pattern:

It's a bit difficult to fall asleep at the same time everyday unless you form the habit and stick to it. You can use an alarm as a form of accountability. Give yourself adequate time to wind down which can be anywhere from 30-60 minutes before your established bedtime. Doing things like taking a shower, drinking warm milk or tea decaffeinated of course) can help relax your body and ease the mind.  

A black woman in the bathtub reading.

2. Create the Atmosphere for a Peaceful Sleep:

The first thing to do when you are aiming to achieve a goal is to block out all distractions. The same rule applies when you are trying to fall asleep at the same time every night and waking up at the same time every morning. Avoid bright lights, stimulating sounds and images. Writing down your worries before going to bed can also be good practice to slow the brain down.

Hands making a square shape.

3. Stay Away from Electronic Devices:

Electronic devices can be a major distraction when trying to fall asleep. Put down the cellphone, turn off the television and all other electronic devices. When trying to fall asleep you need stillness, that will help you fall asleep faster.

Black women hugging each other.

4. Avoid Heavy Meals Prior to Bedtime:

Consuming heavy meals prior to your bedtime will make it even more difficult for you to fall asleep. You want to ensure that your body is not trying to digest heavy food while you are trying to sleep.

Sleep is an essential part of growth and development. Forming these small habits can make a major change in your sleeping pattern and also enable you to fall asleep easier and easier each time. If you or someone you know is having trouble sleeping, consider speaking with a therapist who can help you better understand your difficulties with sleep and develop strategies for better sleep.

Ready to start your journey to wellness? Contact us today to request a free phone consultation or join one of our groups.


About Wellness Tree Counseling...

Our mission at Wellness Tree Counseling is to promote wellness through a culturally sensitive lens so that individuals, families and communities are encouraged to rise to their full potential and engage life in meaningful ways.

Our vision is to provide the BIPOC community with comprehensive holistic care that empowers and equips them with skills to work toward improved mental health and well-being. We take great pride in treating the whole-person.

At Wellness Tree Counseling, we value treating our clients and community with C.A.R.E. (Compassion, Affirming, Respect, & Empathy).

To learn more about our services, please visit

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