In our fast-paced world, the quest for quality sleep has become more crucial than ever. Counselors at Outreach Teen & Family Services frequently hear from our clients that they are struggling to find a healthy sleep routine and low quality of sleep is impacting many parts of their lives.

Enter Cognitive Behavioral Therapy (CBT) evening routines — a game-changer in the realm of sleep hygiene. These scientifically backed strategies are designed to rewire your mind, paving the way for nights of deep, restorative sleep. CBT evening routines are built on the fundamental principle that our thoughts, emotions and behaviors are intricately linked. By addressing each of these elements, we can create a powerful synergy that promotes relaxation and primes our
minds for sleep.

Try picking one or two strategies to incorporate into your evening routine for a month to promote relaxation and de-stress from your day.

• Plan a small act of kindness for the next day.
• Lay out clothes or breakfast essentials for the morning.
• Perform a 10-minute progressive muscle relaxation session. This technique involves tensing and then releasing each muscle group in your body. It not only relaxes you physically, but also creates a focal point for your mind, drawing attention away from racing thoughts.
• Write out your worries in a journal. Next to each worry, write a more realistic or positive perspective.
• Listen to calming nature sounds.
• List three successes from the day.
• Review tomorrow’s tasks, then close your planner.
• Doodle aimlessly on a notepad.
• Dim the lights to signal bedtime.
• Open a window for fresh night air.
• Put on comfortable pajamas for a cozy feeling.
• Read a book.
• Stretch.

These strategies are helpful because our emotional state plays a crucial role in sleep quality. CBT routines incorporate practices that help us regulate our emotions and induce a state of calm. Due to the fast-paced lives that many teens and families live, we need to help set the stage for sleep for our minds and bodies. This is why it is helpful to include CBT techniques in your evening routines, focusing on behaviors that signal to your body and mind that it’s time to wind down.

Research supports the effectiveness of CBT techniques for improving sleep quality. Studies have shown that people who incorporate CBT-based practices into their evening routines often experience improvements in their sleep patterns such as falling asleep more quickly and enjoying more restful nights.

As counselors, we encourage clients to find CBT strategies that work for them. These strategies are set apart from other modalities because the focus is on sustainable, long-term changes. Unlike sleep medications, which often come with side effects and diminishing returns, CBT equips individuals with lifelong tools for better sleep.

Remember, the most effective routine is one that you can stick to consistently. Start small, incorporating one or two CBT techniques into your evening. As these become habitual, gradually add more elements. By embracing CBT evening routines, you’re not just preparing for a good night’s sleep – you’re investing in your overall well-being.

Sweet dreams await those who work to rewire their minds for rest!

Outreach Teen & Family Services is a nonprofit, confidential counseling service. We offer programs to youth ages 5 to 21, parents and families in a welcoming environment. (412) 561-5405.

This column is partially underwritten by the Mt. Lebanon Police Association.