29 C
Lagos
Saturday, February 22, 2020
Advertisement

5 Ways to Practice Good Sleep Hygiene Habits for Mental Health

Featured

The Benefits Of Taking L-Tyrosine

period of continuous night-time workL-Tyrosine is an amino acid that is often used as a nootropic supplement ingredient because it's a precursor to noradrenaline,...

How Much Do We Spend On Basic Hygiene Products

Now that the cosmetics industry offers people enormous amount of products, it would be completely ridiculous not to take care of your own hygiene. Deodorants,...

What Are Detox Foot Pads?

No doubt our century has been faced with technological and scientific advancement that has occurred at the speed of light. It is amazing how...

Wonderful Benefits of Coffee for Your Skin

Every morning you wake to your cup of Coffee for daily metabolism and energy boosts. Majorly coffee is quite popular as a morning beverage...

Perspectives From Kenya and Ghana on Coronavirus Preparations

Chinese officials have identified a novel coronavirus which belongs to a family of viruses that cause illnesses ranging from the common cold to more...

2014 Arnold Classic Puts a Spotlight Back on Bodybuilding

The 2014 Arnold Classic has taken its place in the record books. If you’re not familiar with it, the annual classic, held in Columbus,...

5 Tips to Help you find the Right Doctor

Finding the right doctor is one of the biggest challenges for many people.  In fact, a large number of people do not even have...

Heme – Definition, Structure and Function

A heme is a ring-shaped, organic molecule, who due to its unique structure is capable of carrying, or holding an iron molecule. A heme is...

Top Cosmetic Surgery Trends of 2017

Cosmetic surgery has been all the rave since face lifts were invented. Since then beauty trends have changed with the times and cosmetic procedures...

Chinese Coronavirus – How Worried Should We Be? Everything You Need to Know

In the first few weeks of January 2020, there have been reports of a Chinese coronavirus, which is a cousin of the prevalent SARS...
Avatar
Editor
Editorial Staffs at Healthtian, A team of Writers.

Sleep hygiene refers to the practices and tips you do before going to bed to get a good night’s sleep. Not only do these habits help you fall asleep faster and sleep deeper, but they can also help those with mental health conditions get a better night’s sleep, as well.

Advertisement

Those with mental health issues, such as anxiety and depression, may have a harder time sleeping due to the condition itself or the medications that are often prescribed to treat these conditions. Psychiatric medications are known to disrupt your natural sleep cycle, make it harder to fall asleep, and make you have a more restless night’s sleep.

If you are suffering from a mental health condition and can’t seem to get some good shut-eye, it may be time for a sleep hygiene revamp. Healthy sleep hygiene habits can help you get a better night’s sleep, which will make you feel better during the day. Here are a few of our favorite sleep hygiene tips.

Practice a Nightly Meditation

One of the best things that people with anxiety can do is practice meditation and mindfulness. This centering practice helps slow down your racing mind, will help you focus on sleep, and slows down your heart rate. This is true for all times of the day, but especially before bed. When people think of meditation, they think of elaborate setups with incense, candles, and drums.

But in reality, meditation is as simple as sitting back, closing your eyes, and taking deep breaths. Feel how your breath affects every part of your body and be conscious of your body’s feelings and sensations. Being in the moment and clearing your mind will help reduce your stress and anxiety and help you sleep better.

Don’t Consume Caffeine, Drugs, or Alcohol Before Bed

Another good sleep hygiene tip, especially for those with mental health issues, is to avoid any caffeine, alcohol, or drugs 6-8 hours before bed. There is a strong connection between mental health and substance abuse, so it might be helpful to avoid these substances altogether, but you should especially cut them out of your routine in the afternoon before going to sleep. Even though it seems like a long time, your body takes hours to process these mind-altering substances and they will impact your sleep cycle.

Create a Sleep Sanctuary

Another healthy sleep hygiene tip is to make your bedroom a “sleep sanctuary,” or a place totally focused on sleep. Some tips on how to make your bedroom as comfortable as possible include:

Advertisement
  • Blocking out all light with blackout curtains
  • Removing any screens, including TVs, tablets, and phones, from the bedroom
  • Making sure your room is quiet and using a white noise generator to drown out any distracting sounds
  • Making sure that your bed is only used for sleeping and not eating, hanging out, or socializing. Even if you live in a small apartment, you should still designate a special space for sleep and sleep only.

Creating a safe space is key to combating mental health concerns and getting a good night’s sleep, so this sleep hygiene tip works for both day and night.

Turn the Screens Off

As mentioned earlier, you shouldn’t have any screens in your bedroom, but you really shouldn’t use technology before bed. Phones, TVs, and computers emit blue light, which disrupts the signals in your brain that make you sleepy. Cut out screen usage an hour before bed and read, knit, color, or listen to music instead. In addition, if you have your phone within reach, you might delay your sleep because you get sucked into the never-ending rabbit hole of social media and Internet browsing.

Make Time for Sleep

Lastly, to get a good night’s sleep, you should prioritize sleep and make yourself a schedule. We often find ourselves getting distracted and then the time quickly flies by and we’re late to bed. Experts recommend starting your sleep schedule and hygiene habits 2 hours before you actually want to be sleeping.

For example, if you need to wake up at 7 am, you should go to bed at 11 pm at the latest to get a full 8 hours of sleep. That means getting ready for bed at 9 pm to start winding your body down. If you can’t seem to remember to get ready for bed before it gets too late, set a reminder on your phone to help you start to settle down.

Sleep and mental health have a very close connection. If you struggle with mental health concerns, such as depression or anxiety, it can be hard to get a good night’s sleep. But getting a good night’s sleep is crucial for your brain and body to function at its peak. This constant cycle can be stopped by adopting these sleep hygiene tips. They can help you put the priority on some shut-eye and feel better day in and day out.

More articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Trending now

Eating Vaginal Discharge and It’s Health Benefits

For many people, vaginal discharge is a sign that a woman is ready and willing to have sex. Vaginal fluid is a whitish fluid...

Genital Warts: Do They Go Away Naturally? What to Expect?

Human Papilloma Virus is the causative organism for genital warts. The virus is available in various strains, and it can be contacted by many...

Cold Water Vs Warm Water: One of Them is Damaging to Your Health

Most people reach for a cup of coffee or a cold cup of water right upon waking up. But, it turns out that in...

9 Diseases That Lemon Can Destroy!

Lemon is one of nature’s many wonders. The citrus fruit has numerous health and beauty benefits – it can reinforce the immune system, improve...

Anklet Charms and Hot Wives What Do They Mean?

Women all over the world love to accessorise. From putting on necklaces to wearing makeup and buying the latest trending clothes, women are ready...

10 Male Celebs Who Love to Give Oral Sex

Eating the vagina, giving head, or doing it the southern style. However, you choose to call "eating the cake" as some rappers tag it,...

Kinky Sex Punishment Ideas You Should Try

Is your submissive being a spoilt little brat? Are you noticing some unwanted behaviour? Do not be dismayed. Sometimes subs can be naughty, and...

Fun Foods for Camping

Cooking can be the biggest part of the fun you have while out camping. Your appetite will absolutely open up once you are in...

7 Standing Sex Positions

Sex is more appealing when you do it in various ways and in many different places altogether. The best way to achieve his is...

Is Zobo Drink Healthy for Pregnant Women?

Zobo drink is a popular drink in Nigeria and it is loved by many; this common drink is made with hibiscus flower and it...

Friends