Physically, you understand the negative impact of sleepless nights — so get the rest you need with these 6 ways to get better sleep…
However, did you know that your quality of sleep also has mental health consequences, both short-term and long-term?
Did you know that more than 50 percent of insomnia cases in the US can be connected to depression, anxiety, or stress? Sleep isn’t always a symptom of a mental health condition; it can also be the cause. Is tossing and turning disrupting your nights and your days? Here are six sleep habits you can try to not only improve your life but your mental health, as well.
Buy A New Mattress
If your mattress is more than eight years old, it could be hurting your sleep quality. Research the best mattresses on the market and find one that can help eliminate back pain, make hot sleepers more comfortable, and provide more ergonomic support for side or stomach sleepers.
When you are sleeping on the right mattress, you wake up less frequently during the night, which means you are clocking more quality REM time. This, in turn, can help you better manage your daily stress and heated emotions.
Do Some Restorative Yoga
Wind your body down for the night by doing 20 to 30 minutes of relaxing yoga before bed. Poses that work out pain and stiffness in your neck, shoulders, and legs can help you settle more comfortably into sleep.
Releasing this tension in your body can also help ease tension in your mind. Focusing on your breath in each pose brings you into the present moment instead of lingering on the past or worrying about the future.
Make A List Of Accomplishments
If your mind tends to get stuck in a loop of what you didn’t get done, then help it let go by focusing on what you did get finished. Recapping your accomplishments will help you let go of the anxiety that often comes with unchecked boxes on our to-do lists.
This will not only help improve your sleep, but it can also help boost your mood — supplanting negative, self-deprecating comments with positive affirmations.
Don’t Eat Or Drink
At least two hours before bedtime, try to avoid eating or drinking, especially things that contain sugar, alcohol, or caffeine. Digesting takes energy, and your body will stay more active if it’s breaking food down.
Plus, no one wants to battle indigestion or heartburn right before bed. Feeling miserable and exhausted at the same time is a recipe for frustration and anger.
Take A Warm Bath
The soothing heat of a warm bath will help your muscles relax and allow you to let go of the tension from the day. Using aromatherapy in the water — in particular, lavender or eucalyptus — will also ease your mind. Read a book, light some candles, and play some soft music.
A warm bath releases toxins in your body, but it also helps your mind slow down and unwind, letting go of emotional toxins that can build up throughout the day.
Snuggle In Comfy Pajamas
Getting cozy in soft, comforting pajamas can help your mind and body feel snug and safe.
This can allow the kind of mental and physical vulnerability needed to drift off into the unconscious. Giving your mind a signal that it is okay to sleep will help heal mental and physical wounds.
Sleep isn’t a luxury — it is a necessity. You can find good, restful sleep when you talk to your doctor and make these simple lifestyle changes. There is a way to better sleep, and that way also leads to improved mood and mental health.