Hey! Are You Yawning Already?
Do you find yourself struggling to stay focused when you are reading something (you know, like this blog entry)? Have you ever dropped a book or magazine (or laptop or tablet) because you feel asleep while reading? How about drifting off while watching television or during a movie or (alarmingly) while driving?
Listen, we get it. So many people are so tired all of the time. We push ourselves too hard and stay up too late, consume too much caffeine too late in the day, take our worries (and our screens!) to bed with us, and more. All of these things impact the quality of our sleep. And lower quality sleep inevitably leads to worsening mental health.
In fact, too little restful sleep has a negative impact on your well-being across the board. In addition to damaging your mental health, a lack of sleep also undermines your physical health. Because your mental and physical health are intertwined, failing to get enough sleep is a double whammy.
Let’s take a look at ways you might improve your sleep—and by extension improve your mental health.
Take a Cue from Your Childhood
Did you have a set bedtime as a child? If you did, you probably hated it—at least some of the time. But if you think back, you might remember that by and large your nighttime routine actually resulted in you falling asleep.
Maybe that routine was something like this: take a bath, put on your jammies, have a snack, brush your teeth, listen to a story, sing a song (or say a prayer), and go to sleep. No matter the specific details, that sort of routine gave you the space to wind down so that it was easier to fall asleep.
When you are a kid, you can’t wait for the day when a set bedtime will no longer apply to you. But here is a powerful fact: A set bedtime preceded by a relaxing nighttime routine offers adults the same benefits that it offers children.
Maybe your routine is something like this: take a bath, put on your jammies, have a healthful sleep-supportive snack, do some light stretching or meditation or write in your journal or listen to relaxing music or read a chapter from the book on your nightstand or what have you. No matter the specific details (as long as they promote rest and relaxation—and don’t include screen time), this sort of routine gives you space to wind down and establishes a set of habits that signals to your body and brain that it is time to go to sleep.
Ideally, you would also have a set time for waking and getting up. Prioritizing sleep in this way can make a big difference in your well-being and ensure you are rested enough to tackle whatever each day brings.
Be Intentional About Your Sleep Environment
Take a moment to think about your sleeping space. Odds are, you probably don’t think about it in any serious way most of the time. But the specifics of that space matter when it comes to the quality of the space.
Here are some tips that can make a difference:
- Keep the space tidy. Chaos in your bedroom actually hampers quality sleep. It might seem unlikely, but putting the laundry away and straightening up your bedside table can make a difference. Making your bed in the morning can be a step in the right direction, too.
- Keep the space cool. We all have different preferences when it comes to temperature in our living and sleeping environments. In general, though, a cool place to sleep serves you well.
- Keep the space dark. This might seem obvious, but really think about your bedroom. Is there a street light that shines in your window? Is the light that illuminates the path to the bathroom too bright? See what you can do to keep things dark while you are sleeping—keeping in mind that a sleep mask can be a good solution.
- Keep the space sounding restful. Maybe you like the sleep stories you can find on various apps. Perhaps you prefer a white (or other color) noise soundscape. Maybe soft music serves your sleep well. Or maybe you just need it to be consistently quiet. Finding the best sounds (or lack of sounds) for you is a good approach to improving your sleep.
- Keep the space comfortable. Quality pillows, linens, blankets, and, of course, a good, comfortable mattress are nighttime essentials.
Getting the environment just right can provide substantial benefits when it comes to getting the sleep you need.
We Never Rest When it Comes to Helping You
At Johnstown Heights Behavioral Health—located in Johnstown, Colorado—we help individuals improve their mental health and maintain those improvements over time. We are able to give the adults and adolescents we serve the opportunity to get a new start when it comes to their mental well-being. If you are struggling, we are ready to provide evidence-based and personalized care delivered with empathy and grounded in our years of experience and high levels of expertise.
