Today in our Mental Health Resilience course we looked at sleep and how we get that essential rest that often eludes us. Here are just some take aways from today that can help.
Establish A Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the quality of your sleep over time.
Create a Relaxing Bedtime Routine: Develop a calming pre-sleep routine to signal to your body that it’s time to wind down. Activities such as reading a book, taking a warm bath, or practicing relaxation exercises can be effective.
Optimise Your Sleep Environment: Make your bedroom conducive to sleep. Ensure your mattress and pillows are comfortable, block out light with blackout curtains, and maintain a comfortable room temperature. Using white noise machines or earplugs can also help drown out disruptive sounds.
Limit Screen Time Before Bed: The blue light emitted by screens, such as smartphones and computers, can interfere with the production of melatonin, a hormone that regulates sleep. Avoid screens for at least an hour before bedtime, or use blue light blocking glasses or night mode settings on devices.
Watch Your Diet and Hydration: Avoid large meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep. On the other hand, going to bed hungry can also be uncomfortable, so a light, healthy snack might be helpful. Staying hydrated is essential, but try to limit your fluid intake in the evening to prevent waking up for bathroom trips during the night.
Additionally, consider incorporating regular exercise into your routine, but avoid intense workouts close to bedtime. Managing stress and anxiety through relaxation techniques, such as deep breathing or meditation, can also be beneficial for better sleep. If sleep problems persist despite following these tips, it may be advisable to consult a healthcare professional to rule out underlying sleep disorders or other medical issues.