While sleep is considered an inevitable force of nature, about one-third of adults struggle with getting quality sleep, which ultimately impacts their physical and mental well-being. Consistent sleep deficit and deprivation can increase the odds of depression, emotional distress, anxiety, suicidal thoughts, and other mental disorders. This article focuses on how to improve your sleep hygiene for better mental health.
Maintain a Consistent Sleep Schedule
Establishing a sleep schedule helps normalize sleep as a vital part of your day and accustoms your body and brain to that. Develop a habit of sleeping and waking up at nearly the same time daily, including on weekends.
This will boost your body’s sleep cycle, making it easy to catch sleep and wake up each morning. Following a consistent sleep schedule can also help lower daytime sleepiness. Just ensure you choose a bedtime that enables you to get about seven to eight hours of sleep each night. If you want to make some adjustments to your sleep times, do it gradually to avoid rendering your schedule out of whack.
Come Up With a Relaxing Bedtime Routine
A relaxing bedtime routine can prepare your body for sleep. Always begin your routine 30-60 minutes prior to bedtime. Some ideas to consider for your routine include:
- Engaging in yoga or gentle stretches to release tension and relax the muscles
- Taking a warm bath to cool down your body temperature afterward and feel sleepy
- Practicing Meditation or mindfulness for a few minutes to calm the mind and body
- Listening to soothing music as you pay more attention to paced breathing
- Spending some time reading a book, but don’t use electronic reading devices that release a blue light
Invest in a Comfortable Sleep Environment
Optimizing your sleep environment is essential to improving your sleep hygiene. Your sleeping surface determines whether you will have comfortable, pain-free sleep. So it is important to invest in comfortable pillows, mattresses, blankets, and bedsheets to match your preferences and needs.
Set a cool but comfortable bedroom temperature to align with your preference. Most people prefer a bedroom sleeping temperature of about 60 to 67 degrees Fahrenheit. Use an eye mask or heavy curtains to deter light from disrupting your sleep pattern.
Consider drowning out bothersome sounds and noise using a white noise machine, fan, or earplugs. Calming scents, like lavender, can help induce a sense of calmness in the mind and cultivate better space for sleep.
Use HHC Products Responsibly
While there is still limited scientific research that focuses on the effects of the HHC profile on sleep, it is believed that it has the potential to aid sleep, especially for those suffering from insomnia.
Some users experience sedating and calming effects and enter a state of tranquility and relaxation after taking HHC products, which can contribute to improved sleep quality. When consumed, HHC interacts with the endocannabinoid system that is in charge of regulating mood to combat depression, anxiety, and stress.
However, it is worth noting that individual experiences differ, and caution is required when using HHC products, particularly due to the subjective nature of the available anecdotal evidence. Factors like individual sensitivity, HHC purity, dosage, and other confounding variables can influence the product’s effect on sleep.
Cultivate Healthy Daily Habits
Bedtime routines are not the only factors that improve sleep hygiene; engaging in healthy daily habits can also contribute to your circadian rhythm and minimize sleep disruptions. Get enough sunlight exposure to support circadian rhythms.
Avoid smoking, as nicotine can stimulate your body, disrupting sleep. On the other hand, minimize alcohol consumption, especially later in the evening. Its sleeping effects may wear off, affecting your sleep deep into the night. Most importantly, cut down on caffeine intake, especially in the evening. Its stimulant properties can lead to a lack of sleep even when you desire to rest.
Exercise Regularly
About 30 minutes of daily exercise or aerobics can boost your sleep quality and deliver a host of health benefits. You can even exercise outside to benefit from natural light exposure. Even so, avoid exercising an hour or two before your bedtime. This can raise your body temperature and energy levels, making it harder to fall asleep. If you desire to engage in a physical activity at night, yoga or stretches will do.
Sleep hygiene and mental health often revolve around having healthy sleep habits. Several strategies, as outlined above, can help you sleep faster and longer, including following a schedule, investing in a comfortable sleep environment, and setting up a relaxing bedtime routine. If you continue to struggle with insomnia or inconsistent sleep patterns, visit a doctor to check for any underlying condition.