If you're reading this, it's probably because you've heard the term "sleep hygiene" and want to learn more. In this article, we'll cover what sleep hygiene is and why it matters. We'll also talk about the ways in which our mood and functioning can be impacted by not getting enough sleep (hint: depression, anxiety, stress, concentration, etc). Finally, there will be a section on common tips and tricks for better sleeping habits before wrapping up with when to get a professional opinion on your sleep patterns!
What is sleep hygiene?
Sleep hygiene is a set of habits that help promote good sleep. It's about creating a routine that helps us get the most out of our time in bed, and it can be practiced to help improve sleep quality. Higher sleep quality can lead to benefits such as reduced stress, a better immune system, less anxiety, and a better overall mood.
Sleep hygiene involves things like getting regular exercise, limiting caffeine intake, and avoiding screen time before bed--but it also includes other activities that may not seem as obvious. For instance, staying up late on weekends could make it harder for you to fall asleep early on weekdays.
How sleep impacts our mood and functioning
Sleep is a powerful tool for managing our mood. When we don't get enough sleep, the most common effect is that it can make us feel irritable and tired. These feelings can lead to poor decision-making or even depression. Some mental health issues have more susceptibility to insomnia or troubled sleep patterns. If you think this might be the case, you might consider reaching out to a mental health or medical professional.
One mental health issue that is very susceptible to lack of sleep is anxiety. According to ScienceDaily.com, neuroscientists believe that a lack of sleep can activate areas of the brain responsible for fight or flight, and deactivate areas related to emotional processing. The end result is that less sleep can equal more anxiety, or a potential increase in symptoms related to OCD, Generalized Anxiety Disorder, Panic Attacks, etc.
Common tips and tricks for better sleep
Sleep hygiene is bio-individual, meaning that what works for other people might not work for you. It will likely take some trial and error to figure out the habits that fit. Here are some things you might try if you want to sleep better and decrease your stress and anxiety and improve your mood:
Set a consistent bedtime and wake time. Try to go to bed and wake up at the same time every day, even on weekends. Your body likes routine and will start feeling sleepy at the same time each night if you stick with it.
Make sure your bedroom is dark, quiet, and cool. This can help signal to your body that it's time to relax into slumberland.
If possible, keep electronics out of the bedroom. They emit light which can disrupt sleep patterns in some people. If you can’t fall asleep, engage in a quiet activity that isn’t your phone or TV.
Limit caffeine intake throughout the day. It is recommended to avoid caffeine starting 8 hours before bedtime.
Engage in physical activity throughout the day. This can make it easier to fall asleep because it can relieve stress and increase your body’s need for rest.
Try to get sunlight in the morning (as per neuroscientist Andrew Huberman).
Try not to look at your phone or other screens for at least an hour before bedtime
Try Meditation
When to get a professional opinion
Sometimes sleep patterns are impacted by mental health concerns or medical conditions. Medical professionals can help diagnose underlying concerns, and therapy may be a good tool for accountability and establishing a healthy routine.
It is recommended that you seek professional support if things don’t get better after implementing these tips and tricks. You may also consider seeking professional support if your sleep problems are interfering with your daily life and activities. If you feel like you have an anxiety disorder that may be contributing to your sleep struggles (Such as Generalized Anxiety Disorder, Panic Attacks, OCD, PTSD, etc.) consider trying therapy. Alternatively, if you feel your issues with sleep may be worsening an underlying mental health issue, therapy might be right for you.
Begin Working with An Asheville Mental Health Therapist
Sleep hygiene is an important part of our overall health. It can help us feel better and perform better in life. If you're struggling with sleep problems, our team would be happy to offer support from our Asheville, NC-based practice. Follow these simple steps to get help:
Meet with a caring therapist
Start working with a professional to improve your sleep issues!
Other Services Offered with Strive On Counseling
The team at Strive On Counseling knows that you may experience more than one mental health concern in addition to anxiety. This is why we are happy to offer many forms of therapy. These services include individual counseling, EMDR trauma therapy, therapy for men’s issues, mindfulness, Buddhist counseling, cognitive behavioral therapy, and teletherapy/online therapy. Other services offered include guided meditations, supplements, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please reach out today, and start doing therapy in North Carolina!