The Best Sleep Habits for Good Mental Health (by Sheila Olsen)

Good sleep can be hard to come by for many people. For some, falling asleep can take hours because they just can’t turn off their brain; for others, staying asleep is the problem. There are many factors that can contribute to a sleepless night and many different ways that a lack of rest can affect you, both mentally and physically. Many people are unaware of just how much sleep deprivation can take from them and what those effects can do over time.
 
Fortunately, there are several things you can do to help yourself get better rest. Creating a sleep routine that you can stick with is a great start; it might include changing your diet, getting daily exercise, or making lifestyle changes that will help you relax and reduce stress or anxiety. The way you feel can have a huge effect on your ability to unwind at the end of the day, turning your rest habits and your mental health status into a cyclical pattern.
 
Keep reading for tips on how to get better sleep for the sake of your mind and body.

Photo via Pixabay by Xiangying_yu

Get Active

When you get daily exercise, your body prepares itself more easily for rest at the end of the day. Not only that, getting active on a regular basis helps to release hormones in the brain that make you feel good, meaning you’ll get a boost of confidence and motivation that can keep you going even when you’re feeling tired or stressed. Start a new workout plan that will get your heart rate up every day, whether it’s brisk walking or yoga or something in between, and keep up with it.

Set Some Rules

It’s important to make your sleep health a priority, and sometimes that means setting some rules about who can sleep there. Young children and pets may like to snuggle, but when they climb into bed with you at night, they’re likely keeping you awake or preventing you from getting good sleep. Train your pets to sleep in their own bed, and set some ground rules with the kiddos about staying in their own beds — for everyone’s sake.

Get Your Room Together

Your bedroom should be the best possible place for you to get some rest, which means it needs to be quiet, relaxing, and free of distractions. If you have a television in your room, consider moving it. Invest in a noise machine and blackout curtains or blinds to keep the sun at bay. Make sure the temperature, colors, and smells are all to your liking so you can drift off peacefully each night. It’s also important to make sure your bedding is nice and soft.

Change Your Diet

Your diet could be holding you back from getting good rest, especially if you tend to snack or eat late at night. Cutting caffeine from your daily routine is a good start, but you should also avoid large meals later in the day, or those that include red meat, since that can be harder for your body to break down and can affect your metabolism. Stick to dark, leafy greens, proteins, and fruit as much as possible, along with whole grains and lots of water.

Getting the right amount of sleep can be tricky, especially if you’re a busy professional or if you have existing health issues. Talk to your doctor about the best ways to get rest if you’re still having trouble after making some changes, and keep him informed on your lifestyle so he can help guide you down the best path for incredible sleep.

Sheila Olsen

Sheila Olson has been a personal trainer for five years. She believes the best way to achieve physical fitness and good health is to set and tackle small goals. She encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions.

She created FitSheila.com to spread the word about her fitness philosophy.