Struggling for a good night’s sleep? Here are some tips and tricks to help you catch the zzzzzs all night long!
Arguably, the most important part of keeping mentally healthy is having good sleep hygiene. When I am talking about hygiene, I am referring to a set of healthy habits that are going to improve our sleep. I had particular problems with my sleep for a long period of time. I would be up all night just laying there letting intrusive thoughts creep into my head because I could not get to sleep. It felt like I was torturing myself. It wasn’t till after I had some major issues that I discovered how important getting a good night’s sleep was and how I could improve my habits.
It was explained to me that I had to come up with a sleep routine. When I was having trouble with my sleep, I had no routine and would go to bed at 7 different times a week and wake up at 7 different times. Now I have a strict routine of a night time where I prepare for bed at 8pm. I do my journaling and then meditate which makes me super relaxed, I try to have some time without screen time and look to be asleep by 9.30-10pm. It is however, looking at what works best for you!
As a starting point to anyone looking to improve their sleep habits, I would suggest the following:
- Have a consistent bed time and wake up time.
- Ensure you are relaxed when bedtime roles around- meditating, warm bath/shower, listening to music and reading are some good activities to consider before bed.
- No electronic devices half an hour before bed.
- Regular exercise will help with sleep
- Ensure you have a good sleep environment- rooms at a good temperature, it’s dark, no noise and your bed is only used for sleep and sex (No tv, reading, playing on your phone etc. They can be done on the couch before you go to bed!)
- Go to bed only when you’re tired- If you don’t fall asleep within half an hour hop out of bed and find something relaxing to make you tired.
- No Napping through the day
Following these tips, you should see a dramatic improvement in your sleep. However, some people may still have a problem and should seek professional help. Sleep is so so important and has serious implications for your mental health. I believe it should be the first item you should be looking to improve in your mental health journey. Wishing everyone some happy sleeping!
Let us know about your sleep time routine in the comments!
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