Getting plenty of quality sleep is one of the best things you can do for your mental health. Many studies have found that too little sleep can lead to more feelings of anxiety, depression, and even suicidal thoughts. Even modest sleep deficits can lead to poor concentration, less self-control, poor emotional regulation, and other cognitive impairments. Sleep is when your brain consolidates new skills and information into long-term memory. It’s also when your brain cells dispose of toxic byproducts they produce during the day. Too little sleep can also lead to more illness. Sleep is when your body fights infections and repairs injuries, so too little sleep can cause your health to deteriorate. Unfortunately, there’s plenty that can disrupt your sleep. Depression and anxiety often cause insomnia, which only makes depression and anxiety worse. People who have recently quit drugs and alcohol often have trouble sleeping too. Here are some tips to get a better night’s sleep.
Sleep regular hours.
One of the best ways to improve your sleep is to go to bed and get up at the same times every day, even on weekends. Sleep is a complex physiological process that involves the coordinated release of hormones and changes in body temperature. Sleeping regular hours allows your body to get in a rhythm so this process operates more smoothly. You enter deep sleep more quickly and wake up in the morning more easily.
Have a bedtime routine.
Have a regular routine leading to bedtime to signal your body it’s time to get ready to sleep. This doesn’t have to be elaborate. Maybe you read for a few minutes, brush your teeth, and go to bed. Doing something relaxing in the evening, like having a warm bath or a cup of herbal tea might be a good way unwind before bed.
Practice good sleep hygiene.
Perfect sleeping conditions are having a dark, quiet room at about 68 degrees. Lights and noises disturb your sleep, even if you aren’t aware of them. Don’t do anything in bed other than sleep or have sex. Your brain should associate getting into bed with sleeping. Be especially sure to avoid watching TV or scrolling through social media in bed. This disrupts the association between bed and sleep, wakes you up with bright light, and keeps you awake much longer than you intend. You can’t sleep unless you actually lie down and close your eyes.
Don’t stress about sleep.
With all the recent research about how bad it is to not get adequate sleep, it’s easy to stress out and try too hard to sleep, which isn’t helpful. Try to keep an objective attitude toward sleep. Yes, it’s important to get enough sleep, but one bad night’s sleep won’t ruin your life. And sleep isn’t an all or nothing activity. Even if you just rest without sleeping quite enough, the rest still does you some good. Focus on the positives like being warm and comfortable and having some time just to rest.
At Alta Lama Transformational Services, you will meet knowledgeable, compassionate professionals that understand addiction in all its forms. Alta Lama uses an integrative and holistic approach to treat addiction and mental health issues. No treatment is one-size-fits-all, where you will have a team of experts prepared to create your customized treatment plan. We offer care for your mind, body, and spirit, so that you can heal from the inside out and look forward to a lifetime of sobriety and wellness. If you are ready to take the first step in your recovery, please call us at 866-457-3843.