10 suggestions for getting a better night’s sleep
As much as a third of our life is spent sleeping. It is very essential for both our bodily and psychological well-being, yet it is not always given the importance that it should be by society.
World Sleep Day is an annual event organized by the World Sleep Society (WSS) that is intended to be a celebration of sleep – which may cause you to want to grind your teeth if sleep is something you struggle with! However, the event’s main objectives are to increase awareness of critical problems pertaining to sleep and to encourage improved prevention and treatment of sleep-related illnesses.
If you’re experiencing issues sleeping – whether it’s difficulty falling asleep, waking up often during the night, or waking up too early – first and foremost, you’re not alone. According to the World Sleep Society (WSS), about two billion individuals suffer from insomnia on a regular basis.
In addition to making you feel exhausted throughout the day, poor sleep may have a negative impact on your attitude and quality of life, as well as your attention span, capacity to learn, and memory. It may have a detrimental effect on your ability to perform as well as your mental health over the long run. It has also been linked to physical health issues such as obesity, type 2 diabetes, and high blood pressure in certain instances.
Everyone is different – but if World Sleep Day has piqued your interest and you want to make some changes, following these 10 practical suggestions may be a good place to start.
Even on weekends, make an effort to go to bed and get up at the same time. Having a routine is beneficial. Sleeping throughout the day should be avoided, or at the very least limited to a brief nap.
Don’t do any work or watch television in bed so that your mind learns to connect your bed with nothing but slumber.
After 3 p.m., stay away from stimulants, which include caffeinated beverages such as energy drinks, tea, coffee, and cola, as well as tobacco. Be aware that drinking alcohol may have a negative impact on the quality of your sleep.
If you wake up worried or suddenly remembering something, have a notepad beside your bed so you may jot it down and (hopefully) go back to sleep.
Check to make sure you aren’t overstuffed or undernourished before you go to bed. Doing exercise and being active during the day may help you sleep better, but avoid exercising too close to night if possible.
Turn off the television, iPad, and phone an hour before sleep – these are stimulating activities that may keep your head whirling! 8. Replace them with activities that are soothing, such as taking a bath or listening to peaceful music.
If you haven’t fallen asleep after 30 minutes, get out of bed and do something else relaxing until you feel tired, then try going back to bed again.
Avoid checking the time throughout the night since it will make you feel more worried.
Don’t get too caught up in the amount of hours you have. The quantity of sleep we need does not vary from person to person, contrary to common perception, and there is no ‘normal’ amount of sleep that we all require.
According to the World Sleep Survey, the quality of sleep we receive is probably more essential than the amount of time we spend sleeping.
Preventing yourself from getting too preoccupied with your inability to sleep is essential; if you become overly preoccupied with the issue, it may begin to dominate other aspects of your life and even become a self-fulfilling prophesy.
Top 9 mental health tips
A recent episode of despair, a family history of worry, or a nagging suspicion that something isn’t quite right are all reasons to pay attention to your poor mental health; here are nine important areas to concentrate your efforts on:
Preserve your health and well-being. It is important to maintain good physical health since this may have an impact on your mental health. Attempting to maintain a well-balanced diet while also drinking enough of water may help you maintain a healthy energy level. Things like fast food, alcohol, and certain non-prescription medications may make you feel depressed and depressed.
2. Do some physical activity.
Chemicals produced by the body have an effect on our mood. Even little exercise may result in the production of “happy hormones,” which not only improve our appearance and well-being, but also improve our attention and sleep.
3. Get plenty of sleep and relaxation.
When we sleep, our bodies repair themselves, and it is frequently simpler to fall asleep when our minds are well rested. As a result, take some time throughout the day to go for a brisk walk or meditate; anything that will provide you with a break from your daily tasks.
4. Maintaining a state of mindfulness Ruminating on the past or fretting about the future saps one’s energy reserves on a consistent basis.
You should find mindfulness to be a strong skill after you’ve learned how to live in the present. Learn how to be aware here.
5. Participate in various activities
Being a member of a network of individuals who are all willing to provide a hand to one another is uplifting in and of itself. It is possible to feel better about yourself and feel less lonely if you devote some of your time or attention to other people in a personal, professional, or volunteer capacity.
6. Be kind with yourself.
Keep an eye out for your critical inner voice. A voice that tells you bad things about yourself may possibly be present when you are worried or sad. Be conscious of this, and pay attention to how it makes you feel and how it impacts your behavior. Recognize that you have the option to do something else.
Practicing self-compassion helps others to treat you with kindness as well. Create a good environment by surrounding yourself with individuals who will be there for you when you need them the most. At times, just having a connection with people who care can provide all of the comfort you require.
8. Recognize and accept assistance
Even if you want to live a healthy and self-compassionate existence, there will always come a point in your life when you will need outside assistance. Allow close friends or family members to assist you in resolving an issue.
Therapy is number nine. Ignoring a mental health issue is the worst thing you can do for yourself or your loved ones. Enroll in online treatment or a counseling method that is different from the norm, such as cognitive behavioral therapy. It may be beneficial to talk things out to keep your head clean and your attitude optimistic.