Long-term lack of sleep can either be a cause or a result of depression or anxiety. Lack of sleep can affect your general wellbeing.
Learning meditation is a very useful tool for stilling the mind and relaxing the body.
You can learn about other relaxation tips here. Try sprinkling a few drops on your pillow. Turn off all technology and do something restful such as gentle stretches or taking a warm bath.ĭeep breathing exercises can help you to relax. If it's too hot or too cold, it may make it more difficult for you to sleep. Your bedroom should be a comfortable temperature. Reading in bed can focus your mind and empty it of the day's worries. If it helps, write things down or talk about them with someone you trust.
Process the day's thoughts and feelings and then let go of them. This is because it makes it harder to fall asleep at night. This helps your body clock get into a rhythm and makes sleeping feel more natural. Go to bed at the same time each night and get up at the same time each morning. Related topicsĮxercise and your mental health Avoid stimulantsĪvoid tea and coffee, or foods high in sugar, in the evenings. But try to avoid exercise in the hour before bedtime. Regular exercise can help improve your sleep. You can take steps to improve your sleep. You might also be unable to focus on tasks. But insomnia can leave you tired and moody. The odd night without sleep won't cause you any damage. Disrupted sleepĭifficulty sleeping is often called insomnia. If you've been feeling down for a couple of weeks and have been unable to sleep, speak to your GP. Try not to worry if your sleep is disturbed for a short while. As the stressful situation passes, a more regular sleep pattern should return. You can experience stress or anxiety at work, with family, or in daily life. Stress and anxiety can lead to sleeping problems. You will feel easily agitated and your actions may seem slow. If you don't sleep well, you won't feel as alert as you should. Sometimes it's not always possible to get as much sleep as you would like. The ideal amount is 8 hours, but everyone's different. Most people need between 5 to 9 hours sleep a night. If you do need to use them at night, make sure to set your smartphone to night setting so the light doesn’t make you even more awake.Sleep is important for your mental health. practice with these apps during the day,” Doghramji says. A specially trained CBT-I therapist can help, but there are also apps available that teach you these important skills. Cognitive behavioral therapy for insomnia (CBT-I) can help you retrain your thoughts to diminish the speeding of your brain, he says. Your goal shouldn’t be to stop worrying (via writing down thoughts and the like) in the middle of the night, but to address the root cause. But in the wee hours you may find yourself awake and staring at the ceiling, your mind spinning with worry. You may be able to fall asleep just fine - that’s thanks to “sleep pressure” that builds during the day to get you down at night, Doghramji says. Ask your doctor about the best time to take your meds to ensure they won’t interfere with your bedtime. Others, like antidepressant SSRIs, can either be energizing or sedating, depending what type you’re on. More than one or two bathroom breaks at night is abnormal, Doghramji says. Some, like diuretics for blood pressure, can make you have to urinate more often. Sleep can also be interrupted by poor timing of your medications. It will help you feel refreshed, and research shows that exercisers have better sleep quality, too - so it’s a double bang for your buck. If your afternoon energy tends to be low, try scheduling something active for that time. This may prevent you from feeling tired at bedtime then, spending too much time lying awake can contribute to insomnia. The most common time of the day when people get sleepy is between 2 and 3 in the afternoon, when we experience a natural dip in energy, he says. “Many adults don’t nap voluntarily or intentionally, but often fall asleep when not busy or watching TV,” says Doghramji. Maintain as close to a regular schedule as possible, even on weekends. But these times affect how your body releases melatonin later in the day. However, that can mean schedules go out the window - and make the time you go to bed or wake up feel less important. “One positive among older adults is that they often feel as if they’re under less stress,” says Malow.
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