Bupa notes that a good night’s sleep is essential to mental health. Unfortunately, having a mental health condition often leads to problems with sleep. For some, this includes difficulty falling and staying asleep; for others, it means sleeping too much. In fact, a lack of sleep can pose serious consequences for your mental health because it can worsen symptoms like depression and anxiety.
But getting enough restorative sleep is entirely practical when you know what strategies to use. Today, Stress & Mental Health shares a few tips for getting better sleep when you have a mental health concern.
Keep a Work Diary
Having a work diary can significantly reduce stress in the workplace. Not only does it allow you to track critical tasks and responsibilities accurately, but it also provides a tangible record of your progress, which you can use to plan for the future. Taking the time to document your thoughts and feelings can reveal valuable insight into strengths, weaknesses, and areas for improvement that contribute to your overall well-being.
The process of writing is an excellent avenue for reflection and offers a perspective on experiences that may have been difficult or overwhelming at first glance. Don’t be scared of committing a few minutes daily to updating your diary; time spent tending to yourself will pay off and remind you why it’s essential to take care of yourself inside and outside the office.
Establish a Bedtime Routine
It’s not possible to get quality sleep without having a regular bedtime sleep in place. A big part of creating a stress-free home environment means establishing a consistent wind-down period before bed sets the tone for the evening and helps your body recognize that it’s time to prepare for restful slumber. Your bedtime routine might include activities like:
- Taking a warm bath
- Journaling about the day’s events
- Reading something calming
- Stretching out tight muscles in your body (with yoga poses or foam rolling)
Whatever you choose to do before bed should promote calmness and relaxation. Your routine should help you drift off into dreamland without any stress or worries keeping you up through the night.
Avoid Technology Before Bed
The Sleep Charity points out that the light emitted from phones and tablets has been linked to decreased melatonin production in the brain — a hormone necessary for helping us fall asleep — so it’s best to avoid electronics near bedtime. Instead of scrolling through social media before bed, try reading an actual book instead. Doing so can help you fall asleep more quickly while expanding your knowledge and enhancing your reading comprehension skills over time!
Exercise Regularly
Countless studies have shown that regular exercise improves physical and mental health outcomes. Physical activity releases endorphins, which reduce stress and improve overall mood and well-being.
Additionally, exercising during the day helps tire out the body so that it’s easier to fall asleep quickly come night time — without tossing and turning all night long. About 30 minutes of activity three to five times a week can do wonders for helping you capture quality, restful sleep each night.
Evaluate Your Diet
Lastly, researchers found that changes in diet can help individuals get more out of each night’s sleep. Consuming complex carbohydrates like oats or quinoa at dinner may help promote melatonin production, helping you fall asleep faster.
Specific foods can increase alertness or even make insomnia worse, so try avoiding things like large meals, spicy foods, and caffeine late at night. Improving sleep through diet modifications is an excellent way to boost your cognition and overall quality of life.
Protect Your Mental Health with Good Sleep
Poor sleep can have serious implications on your overall well-being, especially if you’re living with mental health concerns like depression, anxiety, or ADHD. Fortunately, there are plenty of things you can do to achieve better quality sleep each night. Starting a work diary, creating a bedtime routine, and following the other tips above will get you off to a strong start. Getting the restful slumber you need will help keep your mind and body healthy and balanced.
When stress and mental health become devastating and prolonged, the risk of mental health problems increases, which is where the Stress & Mental Health blog can help. Contact us today for more information!