An important part of staying fit and strong is to take care of your own mental health. There are lots of things you can do to make sure you keep yourself mentally healthy. One of the main aspects is sleeping patterns. Sleep and mental health are closely related. Extreme drowsiness or the lack of it does not just affect your physical health but also your mental health. If you fail to get a minimum of 7-9 hours of sleep it can affect your mental strength and your vision of life in a massive way.
The relationship between mood and sleep is quite complex as disturbed sleep can bring in clinical depression as well as psychological issues but all these can further deteriorate sleep.
Here are some of the general mental conditions that are caused by sleep irregularities.
Bipolar Disorder
Anxiety Disorders
Depression
ADHD
If you are suffering from any of these, you should immediately consult with the specialist so that the exact diagnosis can be done and treated before it is too late.
While you might not be able to manage the situations that intervene with your Sleeping patterns, you can adopt habits that improve sleep.
Begin with these simple tips.
Pay attention to what you eat and drink - Don't go to bed empty or packed. In particular, avoid heavy or fat meals within a couple of hours of bedtime. Your discomfort might keep you up.
Adhere to a sleep schedule - Set aside no more than eight hours for sleep. The prescribed amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal. Go to bed and get up at the same time every day. Being consistent strengthens your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes, leave your room and do something relaxing. Listen to peaceful music. Go back to bed when you're tired. Repeat as required.
Limit small naps - Daytime naps can interfere with nighttime sleep. If you wish to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. If you work late at night, however, you might need to nap late in the day before work to help make up your sleep debt.
Regulate problems - Try to resolve your problems or anxieties before bedtime. Write down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting prepared, setting priorities, and assigning tasks. Meditation is a great tool to reduce stress.
Include physical activity as daily habits - Regular physical activity can improve better sleep. Avoid being active too close to bedtime, however, a busy day outside might be helpful, too.
Stop using electronic devices an hour before bed - Stop using electronic devices, like your cellphone, laptop at least an hour before bedtime. Instead, grab the novel that’s been tucked away in your nightstand and start reading before bed. You’ll notice how quickly you fall asleep and how much better you’ll feel the next day.
Now, most of us have an irregular sleep pattern, but if very often you are facing trouble while sleeping, reach out to an expert. Recognizing and managing any underlying reasons can help you get the better sleep you deserve.
So, now you got an idea of how to improve your sleep. Let’s talk more about how sleep can help to cure your mental illness, depression, and anxiety.
A lack of proper sleep can cause depression. Getting a night of good sleep is part of taking care of an individual, a healthy lifestyle, and will help to ease depression.
Depression is caused by unprocessed sentiments and concentrating on the past, being angry about things you feel you don’t have a right to have, and not getting enough sleep.
Anxiety is caused by concentrating on the future. Bothering about tomorrow will cause you depression, which is why so many influencers and coaches promote the importance of MINDFULNESS & MENTAL WELLNESS.
Mindfulness is being present on what is in front of you right now being engaged in what you are doing at the moment.
While making coffee, brushing your teeth, and cooking you can be mindful. Mindfulness brings you out of the mist of multi-tasking and the delay of what is in front of you. Many people run away from the way they feel by mindless doing. Emotions are a part of life. Discovering how to process and let go of these emotions will help you well and keep your mind clear and focused.
You can all get benefits by just improving the quality of sleep. For many of us, it may be a case of making small lifestyle or mood changes to help in better sleep. Up to one-third of the population may suffer from insomnia (lack of sleep or poor quality sleep) or other sleep difficulties. These can influence mood, strength, concentration levels, relationships, the energy to stay alert and use at work during the day.
If you keep having sleep problems, there may be some root problem, which you should consult a therapist or a wellness coach. Treating sleep problems alongside mental health problems can help address both symptoms and conditions, leading to quicker healing.
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