Getting restful and solid sleep each night is extremely important to your mental health. If you are struggling with Anxiety, Depression, Bipolar Disorder, Loss and Grief, Trauma, or any mental health issue or emotional challenge- a good night sleep is one of the most important things you can do for your mind. You have to get to deep restful sleep. There are five stages to sleep, and you have to get into the deeper stages to allow your mind and body to fully recover day to day, and it's even more necessary during difficult or traumatic times in your life.
You can't control some of the things that happen in your life, like losing a loved one, dealing with a traumatic event, or mental health issues. But what you can control is making sure you take care of yourself through and after these things so that you can allow your mind to heal.
Here are some things you can do to have the best sleep hygiene.
1- Sleep on a schedule. Have a bed time and wake time that you stick with everyday, or as much as possible. Some people work various shifts and can't do this, but even for them on the nights they can, stick to the schedule. If you can't sleep, get out of bed and read, or write in a journal, do something relaxing for 20-30 minutes and then go back to bed and try again. Don't get on your cell phone, i-pad, or laptop or PC when you're having trouble sleeping.
2- Make sure you have a routine before bed. A simple one can include:
- Turn off your electronic devices, cell phone, lap top, pc, i-pad at least an hour before bed, the light from these devices interferes with your brains ability to sleep.
- Brush your teeth and then wash your face and hands or taking a shower before bed.
- Make sure your bedroom lights are off and that you are in your bed, not the sofa , not sitting up in a chair, but in your bed with the bedding you need and with the lighting set for you to sleep.
- Have a decaf tea, water, or other decaffeinated beverage as part of your settling in routine.
- Do a 10 minute meditation just before you get into bed. Try this one here (we aren't connected to any of the creators of the videos in this blog) https://www.youtube.com/watch?v=WHCl6b9K25Y
3- Stay awake during the day. This means skipping nap times. If you have been taking day time naps to deal with insomnia, stop. Let yourself get as tired as possible before your bed time. This is part of getting back on a sleep schedule.
4- Get some time outside during the day, when there is daylight each day. Even if it is just a walk or sitting on the stairs of your home or stoop of your building for a little while everyday.
5- Get some form of exercise everyday. If you haven't been exercising for some time, or are pregnant, or dealing with limitations around exercise- just go for a 5-10 minute walk each day. A nice slow 5-10 minute walk. And even better if you can go for that walk during the day, daylight hours.
6- If you need something to relax you during your sleep, because you wake in a traumatic state, or feel a sense of fear, or just need sounds during sleep, try playing one of these nature sounds for sleep videos, don't watch the imagery, and turn it away from where you are facing: