Research suggests that sleep plays a vital role in mood regulation. Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep. Some habits that can improve your sleep health:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on weekends (CDC, 2020).
- LIMIT daytime naps. Napping does not make up for inadequate nighttime sleep. However, a short, 20-30-minute nap can help improve mood, alertness and performance (NSF, 2020).
- Make sure your bedroom is quiet, dark, relaxing and a comfortable temperature.
- Remove ALL electronic devices (such as TVs, computers, and smart phones) from the bedroom (CDC, 2020).
- Avoid CAFFEINE, NICOTINE and ALCOHOL before bedtime (CDC, 2020; NSF, 2020). Alcohol is known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.
- AVOID heavy or rich foods (fatty or fried meals, spicy dishes, citrus fruits, carbonated drinks, etc.) that can trigger indigestion. This can lead to painful heartburn that disrupts sleep (NSF, 2020).
- Get some exercise each day. Being physically active during the day can help you fall asleep more easily at night (CDC, 2020; NSF, 2020).
- Get adequate exposure to natural light. This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, help to maintain a healthy sleep-wake cycle (NSF, 2020).
If you have implemented these strategies for 30 days and you continue to struggle, reach out to your health care provider. You will likely need to be assessed for other sleep disorders that may require treatment. Call Psych Associates today to schedule an appointment at (417)- 414-0333.
Reference
Center for Disease and Control (CDC) website: http://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
National Sleep Foundation: www.sleepfoundation.org