Sleep is a huge part of our lives and can have a massive effect on our well being, both physical and mental. Therefore I thought I would discuss some of the problems I have with sleep as well as some tips to improve sleep.
I have had all sorts of issues with my sleep over the years and, for me, it has become an indicator for when I’m struggling mentally. I can either sleep too much or struggle to get enough sleep. Both have down sides and are a symptom of depression. Currently I am struggling with getting to sleep. I take two medications at night that have a sedative effect but at the moment it is taking hours to fall asleep. This leads to me feeling constantly exhausted. This constant tiredness has an effect on my mood. When I haven’t had enough sleep I feel irritable and a lot lower. My tolerance to deal with things is much lower and I am triggered more easily. So getting enough sleep is vital to me staying mentally stable.
So what are some tips for improving sleep?
You might of heard people going on about good sleep hygiene before and dismissed it but I have found some bits of it really do work. Here are some things I have tried.
1. Getting a good bedtime routine- I find having a routine for things really helps me. I love routine in many different areas of my life so adding in a routine for bed sounded good for me. My routine involves getting ready for bed at a certain time and building in time to wind down as well as taking my night time medication. My routine is really important to me and I do struggle if its put out at all.
2. Set times to go to bed and get up in the morning – This builds on from having a bed time routine. I have found that having a regular time to go to bed and get up by has helped me to sleep better. It has also improved my mental state as I feel I’ve accomplished something when I stick to it.
3. No screens in bed – I slip up on this one quite a bit but I do find if I haven’t been using a screen in bed I sleep better. This is all to do with the blue light that screens give off. If you feel you need your screen you can get things to reduce the amount of blue light. My tablet even has an option to reduce the blue light.
4. Not napping for long in the day – This is another one I struggle with as I love a good nap. I’m not saying never nap but try to reduce the amount of time you nap for. Sometimes if I haven’t napped at all I find it harder to get to sleep but short naps are useful.
There are other things you can do to improve sleep hygiene such as exercise or reduce caffeine. These are not things I have tried so cannot really discuss. For more information check out the Mind website. And if you have any tips for a better nights sleep feel free to share in the comments.
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