Relaxation Techniques Before Bedtime
In our fast-paced world, where hustle culture often glorifies busyness and productivity, the value of sleep can easily be overlooked. However, the truth is, sleep plays a crucial role in our mental health and overall well-being.
I literally feel like a different person (a better person) on the nights I get 8+ hours! Numerous studies have demonstrated the profound impact of sleep on mental health. Research published in the Journal of Clinical Psychiatry [1] suggests that insufficient sleep can contribute to the development of mood disorders such as depression and anxiety. Another study published in JAMA Psychiatry [2] found that individuals with insomnia were at a significantly higher risk of developing psychiatric disorders.
Creating a relaxing bedtime routine has been key for me! Here are a few of my favorite techniques.
How Much Sleep Do You Really Need?
The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night [3]. However, individual sleep needs vary. I’m an 8+ hours kind human. It's essential to pay attention to your own body and keep track. Start by keeping a nightly log of how many hours you get each night for 14 days and make a note about how you felt that day (remember to use words that cover not only energy but also emotional well-being).
Harnessing the Power of Morning Light
Exposure to natural light plays a crucial role in regulating our sleep-wake cycle, also known as the circadian rhythm. Getting sunlight in the morning can help signal to your body that it's time to wake up and start the day. Try to spend at least 30 minutes outdoors shortly after waking up to reap the benefits of morning light. I like to make my morning tea and sit on the porch in the sunshine, I don't always have 30 minutes but even 10 minutes helps set my mood for the day.
Avoiding Light at Night
On the flip side, exposure to artificial light, especially from screens such as phones and computers, can disrupt our sleep patterns. The blue light emitted by these devices suppresses the production of melatonin, a hormone that regulates sleep. To promote better sleep hygiene, limit screen time in the evening and consider using blue light filters on your devices. I put my phone into airplane mode, set my alarm, and place my phone on the nightstand at least 40-minutes before bed; that way, I don't have to check it and set the settings right before hitting the pillow.
Relaxation Techniques Before Bed
Incorporating relaxation techniques into your bedtime routine can help signal to your body that it's time to wind down and prepare for sleep. Try activities such as meditation, deep breathing exercises, or gentle stretching to relax your mind and body.
Remember Sleep is not a luxury but a necessity when it comes to maintaining good mental health. By prioritizing quality sleep and implementing healthy sleep habits, you can support your overall well-being and resilience against stress and mental health challenges. A well-rested mind is better equipped to face life's challenges with clarity and resilience + it just helps you enjoy life a bit more".
References:
- National Sleep Foundation. (n.d.). How Much Sleep Do We Really Need? Retrieved from https://www.sleepfoundation.
org/how-sleep-works/how-much- sleep-do-we-really-need - National Institute of Mental Health. (2019). Mental Health and Sleep. Retrieved from https://www.nimh.nih.gov/
health/publications/mental- health-and-sleep/index.shtml - Harvard Health Publishing. (2018). Blue light has a dark side. Retrieved from https://www.health.harvard.
edu/staying-healthy/blue- light-has-a-dark-side