It seems like sleeping should be pretty easy. Lie down, close your eyes, drift off. Easy-peasy, right?
Well, you would think so, but it is all too clear that many, many people struggle to get the sleep they need. That’s problematic because healthy, restful sleep is essential to our mental health (and to our physical health, too).
Do you have trouble getting the sleep you need? If so, we have some ideas for how you might improve the quality of your rest—and improve your mental health in the process.
Steps You Can Take While the Sun is Up
Sometimes the things that make getting to sleep at night difficult actually occur during the day. Here are some things to keep in mind while the sun is shining.
- Getting out in the sun supports your sleep at night. Even short amounts of time spent in the sun each day can help regulate your circadian rhythms. Your body keeps track of the difference between daytime and nighttime so that it knows when to sleep. Getting more sunlight during the day helps your body more clearly differentiate between day and night. If getting outside is not practical for one reason or another, an artificial light designed to mimic sunlight can help with your circadian rhythms, too.
- Good decisions about eating and drinking support your sleep at night. At dinnertime, it is a good idea to avoid fatty, fried, or spicy food. As delicious as these sorts of foods can be, they can disrupt your ability to sleep restfully. It is also important to limit your caffeine intake during the day. Ideally, you might only drink caffeinated beverages in the morning, giving the stimulant plenty of time to leave your system before it is time to go to bed.
- Avoiding too much napping supports your sleep at night. Listen, we all enjoy a good nap from time to time. But sleeping during the day can make it much harder to sleep at night. So we recommend making naps an occasional treat rather than a regular part of your routine.
Steps You Can Take After the Sun Goes Down
Routines you set at night can make a huge difference when it comes to getting restful sleep. Here are some nighttime tips.
- Establishing a winddown routine supports restful sleep. What you do in the hour or so before you go to bed can have a significant impact on how well you sleep. Establishing a relaxing winddown routine is a great way to encourage your body and mind to drift off. That means, for example, putting your screens down well before you intend to go to sleep. It also means making sure any evening snack you might enjoy is going to support your sleep (yogurt and other complex carbs can be good choices). And you might enjoy some light stretching or a warm bath or writing in your journal or listening to some soothing music. These and other quiet activities can get you ready to rest.
- Setting the right environment supports restful sleep. Ensuring that your sleeping space is quiet, dark, cool, and uncluttered can have a real impact on your ability to sleep well. Sleep masks, white noise machines, a good fan, comfortable pajamas, and quality bedding can all make a big difference.
- A regular bedtime supports restful sleep. It might sound childish, but the fact is that adhering to a regular bedtime (and a regular waking time) can truly enhance the quality of your rest. Helping your body and mind understand when it is time to go to sleep is a powerful habit—and can help you get the rest you need to provide ongoing support to your mental health.
A Reminder That Sleep is Important
It seems like it would be impossible to forget that sleep is essential. But we are all so busy, and it can be all too easy to try to trade sleep for more productivity or to make decisions that disrupt rather than support sleep. But lack of sleep actually makes you less productive over time while also putting your physical and mental health at ongoing risk. Making sleep a priority is one of the most important things you can do for your overall well-being.
We Can Help You Improve Your Mental Health
At Peak View Behavioral Health—located in Colorado Springs, Colorado—we provide personalized treatment for a range of mental health disorders. Our work is grounded in evidence-based practices, education that underpins our expertise, years of experience, and a spirit of empathy. If you are struggling with depression or other mental health challenges, we can help you make real progress toward better mental health.
