A good night’s sleep is crucial for a person’s physical and mental health. According to experts, getting enough quality sleep can help treat many conditions, such as dementia, mental illness and metabolic, cardiovascular and metabolic disorders. On the other hand, sleep related disorders like insomnia, narcolepsy and excessive sleepiness can cause serious health problems. Dr Nistha Budhiraja, psychologist and psychotherapist (clinical and neuro) from Loop, lists 5 stress-free sleep habits that can help you maintain your mental health.
Steps to ensure good sleep
Dr. Nishtha Budhiraja lists five steps to good sleep:
- Establish a consistent sleep schedule
Going to bed and waking up at the same time every day, including weekends, helps regulate your internal clock and improves sleep quality. This harmony makes it easier to fall asleep and wake up refreshed, ultimately reducing stress and improving mental well-being.
- Create a comfortable sleep environment
Your bedroom should be a sanctuary that encourages rest and relaxation. Make sure your room is dark, quiet and at a comfortable temperature. Investing in comfortable beds, blackout curtains, and white noise machines can help create a conducive sleep environment.
- Create a pre-sleep routine
A calming pre-sleep routine signals your body that it’s time to wind down. Activities such as reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation can help reduce stress and prepare your mind for sleep. Also, make time to journal 1 hour before bedtime and avoid looking at the clock when you are unable to sleep.
- Limit screen time before bed
Exposure to blue light from screens can suppress melatonin production, making it harder to fall asleep. Limit screen time to at least an hour before bed to promote healthy sleep and reduce nighttime stress.
- Prioritize physical activity and mindful eating
Regular exercise and a balanced diet contribute to good sleep quality and overall mental health. Aim for at least 30 minutes of moderate exercise most days and eat a diet rich in whole grains, fruits, vegetables, lean protein and healthy fats.
