10 Tips to Get a Better Night’s Sleep

Do you struggle with insomnia? If so, you are not alone. So many people have trouble getting a good night’s rest.

Like exercise and a healthy diet, sleep is an essential component of mental and physical health. A solid night sleep is important for restoring energy, repairing injuries or illness, growth, concentration, memory and mood.

According to the National Sleep Foundation, the following hours of sleep are recommended for various age groups:

School age children: 9-11 hours

Teenagers: 8-10 hours

Adults: 7-9 hours

Older adults (65+): 7-8 hours

In order to get a better night’s sleep, it is important to pay attention to improving your sleep habits, known as sleep hygiene (or sleep habits).  Thankfully, there are some proven methods for sleep hygiene that will help you fall asleep faster, stay asleep during the night, and wake up feeling refreshed.

Here are some helpful suggestions for improving your sleep habits:

1. Try and go to bed and wake up at the same time every day (even on weekends). The body tends to get used to falling asleep at a certain time, but only if this is relatively fixed.

2. Avoid napping during the day. If you do choose to nap, make sure you limit the nap to 20-30 minutes.

3. Exercise during the day, but not within two hours before going to bed.

4. At least one hour before you go to bed, turn off all electronics and practice relaxation techniques such as guided imagery, yoga stretches, meditation, prayer and deep breathing exercises.

5. Avoid caffeine and alcohol 4 to 6 hours before you go to bed.

6. Use comfortable bedding and a good, cool temperature to keep your bedroom well ventilated.

7. Block out all distracting noise and eliminate as much light as possible in your bedroom.

8. Reserve your bed for sleep, sex and sickness only. Habits like reading or checking your phone while in bed will create an association that keeps your mind alert.

9. Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you feel sleepy.

10. Try not to toss and turn in bed. If you think you’ve been lying in bed awake for more than 30 minutes, get out of bed and do a relaxing activity such as light reading for about 20-30 minutes. Then get back in bed and try again.

As with any habit, these things take practice and consistency so decide that you will implement one of these strategies today.

Happy Z’s!

If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.

How Exercise Benefits Your Mental Health

Exercise is so important for our body, mind and spirit.  In other words, exercise has many benefits, and this includes making a positive impact on our mental health.

Research shows that the link between exercise and mood is pretty strong.  Some research even shows that you receive a mood enhancement within five minutes of moderate exercise.

Physical exercise is also shown to alleviate long-term depression.

Another study suggests that people who are highly sensitive to anxiety showed significant improvements in anxiety sensitivity after exercise.

It is definitely important to make exercise a priority in your life, but even more so if you struggle with common mental health problems like depression or anxiety.

The Benefits of Exercise on Mental Health:

1. Exercise can help boost your self-esteem, especially the feeling of accomplishment.

2. Taking a fitness class or going to a gym surrounds you with other people who are also trying to improve their health and an opportunity to meet like minded people.

3. Physical exercise can help with mild to moderate anxiety and depression.

4. Time spent exercising can help you unplug from the busyness of life and in turn, can help you feel better.

5. Regular exercise can enhance your quality of sleep, which can help you feel more energized and focused during the day.

6. Performing different types of physical activity can actually change how your brain is wired, which can help to improve your mental acuity and overall cognition.

7. Physical exercise can help you feel better and have a better outlook on life.

Exercise can be done anywhere, not just in a gym. So be creative with your time at home or in your neighborhood and make it a priority.

Remember that you can start out slowly, especially if it has been a long time since you had a regular exercise routine. Evaluate your schedule and identify a time of day that you can commit to exercising, even if it is just for 10-15 minutes.

Make your exercise practice one that is enjoyable and easy to follow. You will see the improvements impacting every area of your life, including your mental health.

If you’re looking for support, please contact me to schedule a free 15-minute phone consultation.