Stress and depression all too easily become common factors in our lives these days and they can be hard to treat. However, changing your lifestyle can aid recovery; factors like what you eat, how much exercise you do and whether you are sleeping well all contribute to good mental health. Forming good sleeping habits can prevent recurring problems in the future.
Like most things in life, getting into a routine when it comes to sleep can really improve well-being. Going to bed and getting up at the same time every day can encourage your body into good practices, whether during the week or on your days off. With this said, worrying about not sleeping is sometimes more damaging. If you don’t drift off at ‘bedtime’, try a relaxing activity such as reading or meditation and go back when you feel tired.
Similar activities can become part of a nightly ritual which can help you to wind down at the end of the day. Try not to watch TV or play computer games too late at night as this may keep you up longer – instead, listen quietly to music or podcasts, have a bath at the same time every night or just keep a book by your bed.
Avoiding food before bed is another sensible action. Establishing a routine with your meals and snacks can help here as can reducing the amount you drink before bed to refrain from unwanted toilet trips later on. Caffeine and alcohol should be avoided in the evening where possible, as both can remain in your system for many hours and cause disruption to sleep patterns.
Comfort is naturally important. An environment which aids sleep is usually cool, dark and quiet. Check the quality and support of your mattress however as this can make a huge difference to drifting off. If there are noise or light distractions there are also ways of reducing these, such as ear plugs and blackout curtains. Whether you prefer sleeping on bunk beds or a feather kingsize, what works for you should always be considered along with more general advice.
While it does depend on individual circumstances, a combination of these small changes can pave the way towards a restful night’s sleep. Consistency is the thing here and even though the positive effects may take some time to show, they will hopefully remain for the long term.
May you be inspired – every day!