Supporting Sleep during the Busy Season: CBT-I (Insomnia)

By Hana Blair

As we step into November, the holiday season and the end of the year begins to draw near. This time of the year can be a joyful one, filled with traditions and celebrations, but it can also bring packed schedules and disrupted routines. Between added to-dos and activities, it is easy to feel worn out or exhausted. That's why during these times, prioritizing and improving your sleep becomes especially important. Having good sleep habits is essential for supporting your wellbeing, helping you move through the season with a greater sense of rest and balance. 

Why Sleep Matters

Most of us know the importance of sleep and rest for maintaining and supporting our physical health. However, just as important is the link between sleep and mental health. Poor sleep can make us more vulnerable to anxiety, irritability, and sadness, all of which might feel harder to carry during busy times like the holiday season. Good sleep, instead, enhances our ability to regulate our emotions, helping us to feel more grounded. How we get good sleep, though? That is the golden question: 

Sleep Hygiene  

Sleep hygiene refers to the habits that support consistent and quality sleep. In Cognitive Behavioral Therapy for Insomnia (CBT-I), we explore how our behaviors impact how well we sleep and how rested we feel. Even people who generally sleep fine can benefit from improving their sleep hygiene using these CBT-I strategies. Small adjustments make all the difference.

Reclaiming the Bedroom as a Place for Rest

Our brains form associations between places and activities. Most people don't realize this, but f we spend a lot of time doing stimulating things in bed (eating, watching TV, scrolling through our phones) our brains begin to link our bed with wakefulness rather than rest. In CBT-I, we work on reclaiming the bed as a place for sleep, and sleep alone. 

Your bed should be used for sleep and intimacy only. If you can’t fall asleep after about 20 minutes of being in bed, follow the 20 minute rule: Get up and do a low-energy activity in another room, and return to bed only once you feel sleepy again. Over time, this associating sleep with drowsiness versus wakefulness reinforces the connection that your bed is a place for sleep, rather than being alert. Let’s explore other habits that help support good sleep hygiene.

The ASLEEP Habits

A helpful way to remember good sleep hygiene is through the acronym ASLEEP:

A: Avoid consuming alcohol, nicotine, and caffeine in the evening to prevent disruptions in your sleep cycle

S: Shut screens off before bed, including TV, phone, and computer screens. This allows your brain to wind down from stimulation.

L: Limit the use of your bed for sleep and intimacy only. This helps reinforce the association between your bed and sleepiness.

E: Exercise in the mornings or afternoons, as exercising closer to bed-time can increase your alertness.

E: Establish a regular bed-time and wake-up time. This helps regulate your internal clock.

P: Plan a bedtime routine, possibly incorporating a calming activity like one or two minutes of slow breathing or listening to a relaxation track on an app such as Calm.

Practicing Change

Practicing good sleep hygiene is about steady shifts that help your body and mind reset. Even one small change, like turning off screens a bit earlier, setting a consistent wake time, or trying a short relaxation exercise before bed, can make a real difference. During this busy holiday season, let rest be one of the ways you take care of yourself and your mental health.

Wishing you rest and gentle days this season.