Sleep Hygiene: 8 tips for better sleep
Changes in sleeping patterns is a common symptom of mental health decline. This may be a result of stress, low mood, anxiety, or other mental health problems. Maintaining good sleep hygiene is fundamental to staying on top of quality sleep.
If you find your sleep quality slipping these 8 tips can be used as a check in. With my clients, I call this ‘getting back to basics’. And with myself it makes me feel like I am back in control, improve how I feel and reduce the impact poor sleep has on my mental state.
I know that sleep hygiene tips can seem simple and sometimes obvious when reading about them. This idea can make us dismissive and therefore they are easily forgotten and not practiced. When we sit down to reflect and check in with ourselves; can we really say we are doing it all?
Read the 8 tips below and reflect on your habits as you go.
Wind down:
Before sleep have ‘quiet time’. This may look like reading a book, sitting in a quiet room or avoiding loud music
Maintain regular exercise:
A fundamental part of a good sleep is burning energy. Exercise is not only crucial for burning energy, it is also a key part of keeping hormones like cortisol stay regulated.
Routine:
As much as you can try to keep a regular bed time and waking up time.
Limit electronics:
Electronic are stimulating for our brains. Phones, TV, Video Games and Computers keep our brain active meaning it can be harder to sleep if using them before bed time.
Adequate darkness
Being in a dark room assists our brain to switch off and calm down.
Comfortable temperature
Similarly to adequate darkness it is important to consider other environmental factors that can stop us from getting to or staying asleep.
Eat a healthy diet
Trying to eat a balanced diet helps keep our nervous system and hormones regulated. Avoiding consumption of drugs and alcohol also keeps our body happy and working at baseline.
Avoid stimulants like coffee
It can take up to 10 hours for caffeine to leave your system. Coffee or other caffeine products can effect your sleep if consumed too close to bed time.
Remember, if you feel your sleep quality dropping reflect on the eight tips above and ‘get back to basics’ to get back in control.
