5 Sleep Hacks to Help You Get a Good Night’s Rest
You power through the morning with several cups of coffee, but by the time the afternoon rolls around, you’re ready for a nap.
You make it to the end of the work day, power through dinner, and slide into bed, ready to finally get some rest. But once you’re actually in bed, you’re suddenly wide awake.
This frustrating cycle continues over and over again, and you’re fed up. But how can you actually improve your sleep schedule and get the rest you need?
Here at KMA Therapy, we know how important sleep is to your mental health. We’re here to help you learn different tips and techniques to improve your mental well-being, including getting enough sleep.
After reading this article, you’ll know why sleep is so important, signs you’re not getting enough sleep, and five ways to improve your sleep hygiene.
What is Sleep Hygiene?
Sleep hygiene includes the routines and habits you use to help you get fulfilling nights of sleep on a regular basis.
It includes behaviours, patterns, and environmental factors that can be changed to help you get a good night’s sleep.
Why is Sleep Hygiene Important?
Sleep hygiene helps regulate your physical, emotional, and mental health.
It influences your cognitive function and emotional stability - and can even impact how productive you’re able to be throughout the day.
How Much Sleep Do You Need?
The amount of sleep required can change based on your age, but most adults need between seven and nine hours of sleep every night.
This number can change based on your genetics, lifestyle, and overall health - so it’s important to know how to recognize whether you’re getting the right amount of sleep.
Signs you aren’t getting enough sleep include:
- Mood swings
- Persistent fatigue
- Trouble concentrating
- Weakened immune system
Over time, not getting enough sleep can cause chronic physical and mental health issues.
How Does Sleep Impact Your Mental Health?
Sleep and mental health are heavily related, and they both influence each other.
When you’re struggling with your mental health, you can have trouble sleeping. When you have trouble sleeping, it can negatively impact your mental health.
Since the relationship between your mental health and sleep is so connected, it’s important to make sure you’re setting yourself up for success when getting rest.
5 Ways to Improve Your Sleep Habits
If you struggle with sleep, you’re not alone. These five habits can help you boost your sleep hygiene, and in turn, improve your quality of sleep and mental health.
1. Establish a consistent sleep schedule
Waking up and going to sleep at the same time every day is a helpful way to help yourself get the quality sleep you need.
Even though it can be tempting to sleep in on the weekend, try to keep your regular wake up time, even on your days off. This is especially important when you’re first learning to establish a sleep schedule.
2. Eliminate revenge bedtime procrastination
If you’re struggling to maintain a sleep schedule, you’re likely dealing with revenge bedtime procrastination - a feeling when the only time you have to yourself is at the end of the day, so you stay up as late as possible.
Revenge bedtime procrastination can be hard to beat, but establishing strong boundaries, taking time away from technology, and reading before bed can all help.
Watch this quick video on revenge bedtime procrastination to learn more.
3. Create your ideal sleeping environment
Have you ever tried to fall asleep in a room that’s too hot or too cold? It can be incredibly uncomfortable, leaving you tossing and turning all night.
Set up your sleeping space to be cool, dark, and quiet - if you can get comfortable pillows and blankets, even better.
Try out different pyjamas as well - you might find out you love a silky pj set, or you prefer an old, oversized t-shirt!
4. Be mindful of the food and drinks you consume
Lots of people love a late-night snack, but be mindful of what you choose - eating a large meal right before bedtime can disrupt your sleep.
Similarly, avoid drinking caffeine too late into the day. If you’re someone who loves an afternoon cup of coffee, opt for decaf or herbal tea instead.
5. Get enough exercise - but not too late at night
Yes, the best time to exercise is always whenever you’ll actually exercise.
But be mindful of the types of exercise you do close to bedtime.
If you need to get in a quick workout right before you go to sleep, try opting for something relaxing, like a yoga routine, as opposed to intense cardio.
Next Steps for Fixing Your Sleep Schedule
After reading this article, you know the importance of sleep hygiene and five ways to improve your sleep schedule.
Here at KMA Therapy, we’re here to support you with every aspect of your mental health. If you feel like your mental health is interfering with your sleep schedule, we’re here to help.
Register online for personalized information, or download our Therapy 101 Guide for more information.
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