5 Ways to Improve Sleep

Harvard health reported that 10% to 18% of adults in the general population experience ongoing issues with sleep (Harvard Mental Health Letter, 2019). This number is nothing when compared to the 50% to 80% of individuals with a mental illness that report chronic issues with sleep (Harvard Mental Health Letter, 2019). It has been an ongoing debate as to which come first sleep or mental health issues. Regardless of which came first there is one thing that clinicians can agree on, good sleep hygiene can improve mental health. So whether you are taking action to improve your sleep in an effort to prevent mental illness or better manage an existing issue, there are steps that you can take.

1. Bedrooms are for Sleeping: It is important that your bedroom be kept as a place for sleep and intimate activities. Limiting activities like watching television, eating, and lounging in the bedroom can help define the space in your mind. Your brain needs to understand that the point of the bedroom is to sleep.
2. Create a Healthy Sleep Environment: There are a number of factors that are important to good sleep. Having the bedroom set at a comfortable temperature, a dark environment, minimal noise and ambient light, and a comfortable mattress can all aid in a restful night’s sleep. Use of electronics should be kept to a minimum.
3. Wind-down Routine: Your body needs time to slow down before it is ready for bed. It’s not a good idea to do strenuous exercise right before bed or do any tasks that require significant physical or mental output. Setting aside time before bed to read or take a shower for example can help to slow your mind and body to prepare you for sleep.
4. Help I’m Tossing and Turning: The general rule is, if you are unable to achieve sleep within 30 minutes get out of bed. This may seem counter intuitive but the more that you fight with yourself to sleep the more your brain might actually resist. See if there is something else that you can do. Go to another room and listen to an audio book, draw, do something that relaxes you and as you become tired try going to bed again.
5. Schedule: Sleep needs vary among individuals, but the average adult should be getting between 7-9 hours of sleep every night. This means that if you need to be getting up for work at 7 you will want to be in bed no latter than midnight. Maintaining a consistent schedule throughout the week helps the bodies circadian rhythm making it easier to consistently get your much-needed sleep.

Why is sleep so important? Think of your brain and body as a computer. When you sleep your brain does backups storing memories and experiences from the day, processing fragmented thoughts and ideas, and helping to make sure that you are fresh for the next day. Mean while your body is also actively at work. Your body takes the time when you are asleep to work on repairing damaged cells and do general repairs like strengthening muscles after a hard workout. Sleep is also when your body\’s immune system is most active as hormones and chemicals are circulated throughout the body.

Your brain and body require sleep to function at their best. Sometimes, it can be easy to starve yourself of a few hours of sleep in an attempt to cram for an exam. But, is it really helpful to deprive your body of sleep? Sleep will have a direct impact on your memory, attention, and overall physical and mental health. If you are looking for efficiency and desire to make the most of your time then sleep may just be what you need.