Snooze or Lose: How Good Sleep Hygiene Can Boost Your Mental Health
Have you noticed yourself being restless when you’re trying to fall asleep? Perhaps your mind is recounting everything you did that day, or considering everything you must do tomorrow, leaving you tossing and turning in bed. It’s quite common. In fact, 48% of Australian adults report at least 2 sleep-related problems. Poor sleep hygiene can be the culprit!
What is sleep hygiene?
Sleep hygiene is a set of habits and practices that promote healthy and restful sleep. In recent years, there has been growing recognition of the importance of good sleep hygiene for overall health and well-being. Poor sleep hygiene has been linked to a range of physical and mental health problems, including obesity, diabetes, cardiovascular disease, and depression.
Why is sleep important to mental health?
There is growing evidence to suggest that sleep plays a crucial role in mental health. Research has shown that people who have chronic sleep problems are at higher risk of developing anxiety and depression. Lack of sleep has also been linked to a range of cognitive problems, including difficulties with attention, memory, and decision-making.
There are several reasons why sleep is so important for mental health. Notably, sleep helps to regulate our emotions. When we are well-rested, we are better able to manage our emotions and respond appropriately to stressful situations. Lack of sleep, on the other hand, can lead to increased levels of anxiety and irritability.
Another important aspect of sleep is that it helps to consolidate memories. During sleep, our brains process and store the information that we have learned during the day. This is important for both short-term and long-term memory, and can have a significant impact on our ability to learn and perform well at work or school.
Tips for improving sleep hygiene
If you are struggling with sleep, there are several things that you can do to improve your sleep hygiene. Here are some tips:
Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's natural sleep-wake cycle.
Create a relaxing sleep environment: Make sure your bedroom is cool, quiet, and dark. Use comfortable bedding and pillows and consider using a white noise machine to block out any outside noise.
Avoid electronic devices before bed: The blue light emitted by electronic devices can interfere with your body's natural sleep-wake cycle. Try to avoid using electronic devices for at least an hour before bed.
Limit caffeine and alcohol: Caffeine and alcohol can both interfere with sleep. Try to avoid caffeine after midday and limit your alcohol intake to one or two drinks per day.
Exercise regularly: Regular exercise can help to improve sleep quality but try to avoid exercising too close to bedtime as it can interfere with your ability to fall asleep.
Practice relaxation techniques: Techniques such as meditation, deep breathing, and progressive muscle relaxation can help to reduce stress and promote relaxation.
Have a bath: Having a hot shower of bath 1-2 hours before bed will raise your body temperature, making you feel sleepy as your body temperature drops again.
Seek professional help: If you have tried these tips and are still having trouble sleeping, it may be time to seek professional help. Your doctor or a mental health professional can help to identify any underlying issues that may be contributing to your sleep problems and recommend appropriate treatment.
Conclusion
Sleep hygiene is critical for overall health and well-being, particularly when it comes to mental health. By making some simple changes to your daily routine and habits, you can improve the quality of your sleep and reap the many benefits that come with it. With the right treatment and support, you can get the restful sleep you need to feel your best.
References:
American Psychological Association. (2019). Why sleep is important for mental health. https://www.apa.org/news/press/releases/2019/08/sleep-mental-health
National Sleep Foundation. (2022). Sleep hygiene. https://www.sleepfoundation.org/sleep-hygiene
Pietrowsky, R., & Gerber, M. (2021). Sleep and mental health: A review of neurobiological and psychological factors. Current Opinion in Psychiatry, 34(6), 573-579. https://journals.lww.com/co-psychiatry/Abstract/2021/11000/Sleep_and_mental_health__a_review_of.5.aspx