Sleep Hygiene and Your Mental Health

Our mind and body are constantly talking; how we take care of ourselves impacts our mental and emotional state. We see this connection clearly after a lousy night of sleep. When we sleep poorly, our mind isn't as sharp the next day, while negative emotions and irritability are heightened. One bad night of sleep happens to the best of us; we might feel off for a few days but are likely to recover. But how do we prevent sleep troubles from becoming the norm? Keep reading for some tips for better sleep hygiene. Connect with Wingate Counseling today for personalized support in managing your unique situation!

Sleep and Mental Health

It's a vicious cycle; poor sleep habits negatively impact our mental health, while many mental health concerns make sleep even more difficult! That's why good sleep hygiene is essential for mental wellbeing. Sleep hygiene simply means cultivating good habits and tools to get a good night's rest. Keep in mind sleep, and mental health concerns are complex issues that benefit from personalized treatment plans. It's always helpful to talk to your doctor and connect with a licensed mental health therapist to discuss your sleep hygiene.

Morning Light

You may not be thinking about getting ready for bed when you first get up, but you should! What you do in the morning impacts the sleep you will get later on. Get outside first thing in the morning. Natural morning light sends the message to your body's internal clock that it's time to start the day. Setting your internal clock within the first hour of the day helps regulate the systems in your body that help you sleep. Try enjoying your coffee on the front porch instead of the kitchen. If you can't get natural sunlight within the first hour of the day, try using a lightbox.

Morning Movement

Just like going outside in the morning, moving your body helps set your daily internal clock. It doesn't have to be complicated or time-consuming. Try using HIIT style movement as you wait for your bagel to toast. Do some stretches or take a brisk walk outside. Exercise and movement stimulate our body and mind, so try using this tip in the morning while avoiding intense workouts before bedtime.

Afternoon Caffeine

Caffeine has a half-life, meaning your system is still being impacted hours after the caffeinated beverage. Everyone handles caffeine differently, but if you are struggling with sleep, take an inventory of your caffeine after lunchtime. Chances are that your 3 PM coffee is the culprit impacting your sleep. That dose of tiredness in the afternoon is your body producing melatonin, the hormone that helps you fall asleep. Your body is sending the message that you will need to sleep in about six hours. Diluting that message with caffeine means more trouble sleeping later on. Try drinking water, moving your body, or spending ten minutes meditating rather than reaching for caffeine.

Evening Ritual

For some people who struggle with sleep, the anxiety of getting enough sleep can impact their ability to fall asleep. Take an assessment of what may be stressing you out. Are you replaying the day's events or worrying about being prepared for the next day? Try to soothe yourself with a calming evening routine. Use a journal to express some of your anxieties so they aren't trapped in your head. Dim the lights in the evening, switch off electronics, try a bedtime meditation or sleep story to create a calm environment for sleep.

It's a process

Think of sleep and your body's internal clock on a continuum. One disrupted night of sleep doesn't erase all the sound rest you've had, but in the same way, you can't "pay a sleep debt." If you're struggling, don't stress. Instead, make small changes over time as you build up to better sleep hygiene. Connect with Wingate Counseling for more information and support.