Sleep and Mental Health

Common Sleep Struggles:

• Falling asleep: Racing thoughts, anxieties, and worries keeping you awake.
• Maintaining sleep: Waking up throughout the night, unable to return to restful slumber. 
• Early awakenings: Dragging yourself out of bed before your alarm, feeling unfulfilled.
• Physical discomfort: Tight muscles, tension headaches, or other physical symptoms disrupting sleep.
• Shallow sleep: Missing out on the restorative power of deep sleep, leaving you feeling drained.

Consequences of Poor Sleep:

• Exhaustion and fatigue: Feeling chronically tired, impacting your energy and motivation.
• Morning fog: Clouded mind, struggling to focus and remember simple details.
• Irritability and mood swings: Even the smallest things can trigger frustration and anger.
• Sleep deprivation can exacerbate existing mental health conditions.

It’s not an easy battle, but remember, you’re not alone. By prioritizing healthy sleep habits, practicing relaxation techniques, and seeking professional help if needed, you can cultivate a sleep-supportive environment, paving way for better sleep, better mood, and better mental health.

What can help?

Mindfulness

Deep relaxation helps improve sleep by reducing stress and worry at night. Mindfulness-based exercises enable you to train your mind and body, to connect with the present and invite calmness. Mindfulness not only enhances our sleep but also alleviates stress originating from sources like over-thinking, and life challenges that might be disrupting our nights.

Besides mindfulness, physical activity, a healthy diet, conscious use of digital media is also crucial for a good night’s sleep.

To learn more about and experience how mindfulness can help improve your sleep, you can take our mindfulness course and explore the process for yourself. You can begin with ‘Introduction to Mindfulness’ and practise ‘Sleep Better with Mindfulness’ to manage your sleep.

Sleep hygiene

Practicing sleep hygiene strategies help signal your body when it’s time to rest. By combining the relaxation benefits of mindfulness with the conducive atmosphere and routines of sleep hygiene, you can greatly improve the quality of your sleep.

Here are a few sleep hygiene techniques:

Stick to a Regular Sleep Schedule: Aim to go to bed and wake up at consistent times each day, even on weekends. This helps regulate your body’s internal clock and lets your body know when it’s time to sleep and wake up.

Moderate when and how long you take naps: If you need to nap during the day, keep it brief (20-30 minutes) and avoid napping too close to bedtime as it might trick your body into staying awake later, leaving you wide-eyed and restless when bedtime rolls around.

Reserve Bed for Sleep and Intimacy: When you work, watch TV, or eat in bed, your brain gets confused about its purpose. Make your bed a sleep zone – a place for rest, connection with your loved one, and nothing else. This trains your body and mind to expect slumber when you hit the sheets, making it easier to drift off peacefully.

Craft a Calming Bedtime Ritual: Wind down before bed with calming activities like reading a book, taking a warm bath, or stretching gently. Think candlelight, soothing scents, and deep breaths. These sleepy signals tell your body it’s time to chill and drift off to dreamland.

Cultivate a Cozy Sleep Environment:

• Maintain a cool, dark, and quiet bedroom.
• Invest in a comfortable mattress and pillows.
• Consider using blackout curtains to keep out external light.
• Use white noise or earplugs if necessary to minimize disturbances.

Get some sunlight: Seek exposure to natural sunlight during the day, especially in the morning. This assists in regulating your body’s internal clock and supporting better sleep-wake patterns.

Limit Screen Exposure: Refrain from using electronic devices such as phones, tablets, and computers at least an hour before bedtime. The blue light emitted can disrupt your body’s production of melatonin, a hormone that aids sleep.

Mind Your Diet: Avoid heavy, spicy, or large meals close to bedtime. Also, reduce consumption of caffeine and alcohol, especially in the hours leading up to sleep. If you notice that specific foods or drinks negatively impact your sleep, make a mental note to avoid them in the evening.

Stay Active: Participate in regular physical activity but conclude your workout a few hours before sleep. Exercise can help you fall asleep quicker and enjoy more profound rest.

Everyone’s sleep requirements differ, so it’s important to find strategies that suit you personally. Consistently practising good sleep hygiene can positively influence your sleep quality and overall well-being.