Hello, it’s Asha, on the Dóchas blog. Do you struggle with sleep? Have you tried to improve your sleep and haven’t been successful? Today, I am writing about the importance of getting a good night’s rest, and I have some tips on improving your sleep quality.
Why is sleep vital to health and well-being?
If you’ve ever had difficulties sleeping, then you know all too well how it can affect your day. Lack of sleep can make you tired, sluggish and irritable. Everyone needs sleep, but many of us have problems with it. You may have experienced the following:
- Challenges with waking up or getting out of bed.
- Difficulties falling or staying asleep
- Feeling tired or sleepy during the day
- Problems that interrupt your sleep, such as nightmares, panic attacks or flashbacks
Although these problems are common, they can wreak havoc over your day-to-day life over time. Why? Because sleep, or lack of it, is essential to your physical and mental well-being. When you sleep, your body can rest, recover and repair. Not getting enough sleep can lead to lead to many health issues. Research shows that lack of sleep affects our memory, performance and increases the chances of heart problems.
Additionally, poor sleep can harm your mental well-being. On the other hand, a good night’s sleep can help you solve problems, cope with stress and recover from illness.
Ok, so sleep is essential–how do we get a good night’s sleep? Here are some do’s and don’ts that you can incorporate for better sleep.
Do’s and Don’ts for better sleep
Do:
- Stick to a sleep schedule: Go to sleep and wake up around the same time every day, even on weekends and vacations.
- Cultivate a restful good sleep environment: Ensure your bed and pillows are comfortable. Turn down the lights and avoid loud sounds. Keep the room at a comfortable temperature.
- Incorporate regular exercise into your routine: Staying active can promote better sleep but try to avoid exercising during the few hours right before bed.
- Manage worries: Make a to-do list early in the evening, so you won’t stay awake in bed and worry about the next day.
- Try to relax: Before bed, take a warm bath, read or do another relaxing activity.
- Pay attention to what you consume: Limit caffeine, nicotine and alcohol late in the day because these substances can interfere with your ability to fall and stay asleep.
- See your healthcare provider: If you’ve been having trouble sleeping for a while, talk to your provider. There are many treatments available for sleep disorders.
Don’t:
- Lie in bed awake: It’s better to do a relaxing activity, like reading, until you feel tired.
- Nap during the day: A short nap (less than 30 minutes) is OK if you’re sleepy. But try to avoid naps after 3 p.m.
- Use electronic use before bed: Electronics, such as your phone or tablet, can interfere with your body’s production of melatonin. This hormone gets released before bed to help you feel tired.
I hope you find these tips to help improve your sleep. We would love to hear from you if you try any of these or have any thoughts about today’s blog post. And if you need a helping hand navigating your daily life, I encourage you to reach out and ask us how we can help. You can reach out to us here by calling us at 780 446 0300 or emailing info@dochaspsych.com.
About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
