Here at Furnitureful, we want to help you have a fantastic sleeping experience as a good night's sleep is an essential part of our health and well-being and it helps us live a quality life. However, we can be so busy in our daily day-to-day life that sometimes it's hard to sleep well at night so in these blogs, we will discuss “How we can sleep better?”
How Does Sleep Affect Your Mental Health? 8 Tips to Sleep Better
Another cause that can affect your sleep is mental health, must be thing what is mental health so defined by (WHO) a health organization states that mental health is a state of well-being in which an individual realizes his or her own abilities and how they can cope with normal stresses of life.
In a world where it's becoming increasingly difficult to switch off now more than ever is a timely reminder that good health includes mental wellbeing, taking care of our one of the most basic part of life is our sleep as sleep plays a critical role when it comes to maintaining positive mental health.
If you are having a lacks of sleep or sleep-related problems this can be a sign of declining mental health. Research shows that one in four people will experience mental health issues in their lifetime, they are loads of ways we can fight mental health by boosting our mood this can be done by distracting yourself from work and enjoying something you love like playing video games or exercising or spending time with your family members.
So at FurnitureFul, we will give you some great tips on how you can improve sleep in mental health, so here are 8 tips on how you can sleep better and why sleep is most important for mental health?
Sleep is a human beings basic need which we shouldn't be deprived of and sleep allows our bodies to function successfully in doing day-to-day duties and it helps to recharge our brain and if we have a lack of sleep it can have effects on our mental health such as it reduces our decision-making abilities, lack of energy, and with lack of sleep changes in our mood can be seen.
These are a couple of signs which show that you are sleep deprived: Yawning, if you are consistently yawning this can be a sign of being sleep deprived, fatigue is another sign which shows that you have a lack of sleep and fatigue can be a dangerous sign if you are fatigued your ability to think is slowed and reaction time also gets slowed.
1. Get up and go to bed at the same time
Getting up and going to the bed at the same time every day will keep regular hours. it will also program your body to sleep better as your body clock will get used to the timing and this will help you have more peaceful sleep as you will not be sleep deprived.
2. Get exposure to natural daylight time
Getting exposure to natural daylight can be a benefit because a 2019 study found that exposure to morning sunlight results in greater alertness and morning light exposure can also lead to better sleep, which can have a cascade effect on the mood the next day. if you have a pet dog you could spend between 30-45 minutes walking the dog in the morning this will give you chance to get exposure to the natural light.
3. Turn off screens an hour before bedtime
Research by Dr Walia suggests that we should cut off-screen time 1 hour before we go to bed, as smartphones discharge a blue light known as emitting light which can contribute to poor sleep and turning off-screen time 1 hour before we sleep can be advantageous for adults and children as gaming, social media, news and work emails can all stimulate the brain and cause restless thoughts or feelings.
4. Call or text family or friends
Many of us are feeling lonely right now. If you’re self-isolating, attempt picking up the phone and speaking to a friend, even sending a simple text can cheer you up as friends can be that ear to speak to, or that shoulder to lean on or a non-judgmental friend that we can share our concern and issues this can help you clear all the tension and help you feel peaceful and help you sleep more calmly.
5. Avoid alcohol
The effects of drinking alcoholic beverages before going to bed can deceive some people into believing they are getting a better night’s sleep. However, even one or two glasses can impact sleep quality, although regularly drinking experts’ recommended weekly alcohol intake guidelines can contribute to you feeling excessively fatigued the following day. An investigation by Dr Natasha Bijlani says that alcohol can be a short time advantage for falling asleep quickly, however, alcohol can make you dehydrated and drinking a lot of alcohol can cause you to use the washroom more often which can impact your sleeping pattern.
6. Get regular exercise
Regular exercise is a great way you can improve your sleep and get up feeling more relaxed as it clears your mind from loads of negativity, getting regular exercise reduces our risk of getting a major illness such as heart disease.
7. Don’t use your bedroom as your office
Many of us have the bad habit of using our bedroom as our office, with covid 19 around most of the people are working from home, therefore, they are using bedrooms as an office, but once you are done with your work you should put your work items away each day to make it more peaceful to sleep if you got a messy room it can make it a bit difficult to sleep.
8. Invest in comfort
Investing in comfortable beds and mattress is an important part of our life as comfortable, supportive mattress and bed, plus luxurious bedding keep our bedroom cool, quiet and dark and this makes our sleeping more peaceful. If we invest in our bedrooms then we don't have to worry about our mattress and beds not lasting longer, if you invest in a better mattress then the chances are your mattress will last a lot longer, will make your sleeping comfortable as considering you spend about 7-9 hours of your life.
Mental health problems can affect our sleep according to "MIND" a research company they found a number of ways mental health problems can affect our sleep one of them being anxiety disorders these are thoughts that are running in our mind making it difficult to sleep. Another, mental health problem that has a major role in our life is depression this can lead to oversleeping or either sleeping late and this can cause insomnia so insomnia is a type of sleep disorder where individuals with insomnia find it difficult to fall asleep, stay asleep, or both. People that are affected by insomnia often don't feel refreshed when they wake up from sleeping, therefore this can lead to fatigue.