Sleep Hygiene:How to Set Yourself Up for Success!

Sleep plays an essential role in our mental health and is a key part of any wellness routine. It is important to be aware of the steps you can take to better your sleep and the effects that a lack of sleep can have on mental health. Helpful sleep tips, often known as sleep hygiene, are an effective and easy way to care for your mind and body. By understanding and taking the necessary steps, healthy sleep habits can work wonders on emotional, physical, and mental wellness!

Often considered the most important sleep hygiene tip, a consistent schedule can be better for your health than eight hours of sleep. With that being said, getting about eight hours of sleep every night is still important. Sleeping and waking at similar times throughout the week can actually assist in strengthening your internal clock, which helps you fall asleep and wake up easier. 

The next step (arguably the most enjoyable) is constructing a relaxing bedtime routine. This can be anything from taking a bath to meditating. Be mindful of electronic usage before bedtime, as the blue light used in electronics, such as laptops or phones, can impact melatonin production, negatively affecting your sleep. For students, it can be challenging to set boundaries with studying. It is important to be aware that stressful activities can impact your sleep, so try to set and stick with a study schedule that gives you time to unwind before bed. In fact, try to reduce all forms of stress before bed. Journaling is a common suggestion to help mitigate distress. In some cases, using a weighted blanket can be helpful. 

Additionally, limiting the amount of caffeine you consume (especially in the late morning or afternoon) and exercising for at least thirty minutes daily (but not too close to bedtime) can have wonderful benefits on sleep. Aerobic exercises, specifically when done outdoors, are even more beneficial, as “exposure to natural light helps regulate your sleep cycle (Healthline, 2020).” 

Next, ensure that your bedroom (or wherever you are able to sleep) enhances your sleep quality. Some examples could be wearing earplugs or an eye mask, sleeping in a dark room, and keeping the room at a comfortable temperature if possible. 

A common tip is to avoid watching TV, working, or hanging out with friends, etc… in your bed. Try to avoid napping, and make sure you are only using your bed to sleep. This rule can help associate your bed with only sleeping, therefore “making it easier to fall asleep (Healthline, 2020).” 

Lastly, go to bed only when you’re tired. This may sound quite obvious, but it can be detrimental to lay in bed attempting to sleep for more than twenty minutes. If that is the case, get out of bed and do something calming, such as reading a book. When you start feeling sleepy, head back to bed and try again.

Sleep is an integral part of a person’s overall health. It can be difficult to immediately implement every one of the above tips, so start slow. Try adding one step at a time to your bedtime routine and work your way up. 

Poor sleep quality can be detrimental to a person’s mental health, and we hope these sleep hygiene tips were helpful. Thank you for reading!

If you are in need of affordable mental health services, the Dean Hope Center is available to help, and you can submit an application via our website. 

Gail Harrison

Sources

Hersh, E. (2020, August 17). “10 Healthy Sleep Hygiene Habits.” Healthline, https://www.healthline.com/health/sleep-hygiene

Image: https://www.verywellmind.com/what-is-sleep-hygiene-5085887