The 15th March is World Sleep Day, where we celebrate the importance of a good night’s rest and it’s profound impact on our mental and physical well-being. As mental health providers, we understand the vital role sleep plays in maintaining a healthy mind and body. However, achieving quality sleep isn’t always easy in today’s fast-paced world. That’s why we’re here to share some valuable tips to help you get that restful night’s sleep you deserve.
Establishing a routine towards bedtime is key to regulating your body’s internal clock. Aim to get yourself into a habit of going to bed and waking up at the same time every day. Giving yourself a consistent routine helps to synchronise your sleep-wake cycle, promoting better overall sleep quality.
A relaxing environment is key for good night’s rest. Many studies show that people sleep better when their room is optimised for temperature, noise and light levels and comfort.
The Sleep Foundation states that many experts agree the ideal bedroom temperature for sleeping is 65 degrees Fahrenheit (18.3 degrees Celsius). However, everyone is different, some may feel too cold and prefer a few more covers added to their bedding.
Noises can keep us awake so keeping the noise levels to a minimum can also help with that keep your bedroom as quiet as possible. Some people however may wish to listen to soothing music or white noise can help you relax into a deep sleep.
Room lighting can also impact your sleep pattern. At night, when it becomes dark, your brain produces melatonin to induce feelings of sleepiness or relaxation. So keeping your light on or exposure to artificial light can restrict the chances of drifting off.
Your mattress and pillows can also impact sleep. Whether you prefer hard or soft for your bed can often make a huge difference in your sleep patterns.
We are all guilty of needlessly scrolling through our phones on an evening, but the blue light emitted by electronic devices such as phones, tablets or computers can interfere with your body and more importantly allowing you to ‘switch off’. Make sure you give yourself a cut off of an hour or two before bedtime where you turn off your device and practice some more calming activities such as reading a book, taking a bath or meditating.
What and when you eat can also impact your sleep quality at night. Consuming a heavy meal before bed disrupts your ability to fall asleep. So if you do get hungry close to bedtime indulge in a lighter snack and make sure you drink plenty of water during the day to keep hydrated.
Regular physical activity has been shown to improve sleep quality and duration. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous workouts close to bedtime, as they can be stimulating and interfere with sleep.
We all lead stressful lives and quite often it is hard to switch these stressors off prior to bedtime. Introducing techniques to help you to relax such as meditation or Yoga can support healthy sleep patterns.
Here are some techniques you may wish to use courtesy of our Mindfulness experts, at Alliance.
If you’re consistently struggling with sleep despite implementing these tips, it may be time to seek help from a healthcare professional. Chronic sleep issues could be indicative of an underlying sleep disorder or other health condition that requires medical attention.
Remember, a good night’s sleep is not just a luxury – it’s a fundamental part of good health and overall well-being. Here’s to sweet dreams and waking up refreshed, ready to embrace each new day with vitality and joy.
Links – https://www.sleepfoundation.org
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