A good night’s sleep
We all feel better after a good night’s sleep. We wake up refreshed, energised and ready to tackle whatever the world throws our way. Conversely a poor sleep leaves us feeling listless and grumpy. And the evidence says that insufficient sleep will increase your negative emotional response to stress and decrease your positive emotions.
People who already experience poor mental health are likely to also experience chronic sleep problems, but importantly those sleep disturbances can exacerbate psychiatric symptoms.
Why is sleep important?
When we sleep, it gives both our mind and body the chance to recharge and repair. Without enough sleep our brains cannot function properly, particularly impairing things like concentration, decision making and memory. Sleep is as important as diet and exercise for our mental health and wellbeing. It aids physical growth, recovery, emotional health and memory consolidation.
Tips for a good sleep
Have a regular sleep routine – try and go to sleep and wake-up at the same time each day and try to avoid excessive sleeping in on days off.
Have a wind-down routine – this helps to cue the mind and body for sleep. Get off your devices an hour before bed, switch off the TV and read a book or do something to relax and unwind.
Improve your sleep environment – make your bedroom conducive to sleeping – which generally means cool, quiet, dark and comfortable.
The bedroom should be considered a sleep only area. Try to avoid having a desk in your bedroom and particularly avoid working from your bed.
Regular exercise contributes to good sleep. Make sure that you exercise well before bedtime so that your body and mind are not over-stimulated.
Focus on your diet. Not only healthy foods and drinks, but try to avoid stimulants like caffeine, nicotine and alcohol before you go to sleep. They will interrupt sleep and increase tiredness and fatigue.
Get some sunlight – circadian rhythms are important in regulating sleep and waking, so getting out into the morning sun is important.
Spending a little time focused on your sleep can pay huge dividends in the long run for your health, wellbeing and productivity.