A good night’s sleep is extremely important for a person’s physical and mental health. According to experts, getting enough quality sleep can help treat a number of conditions such as dementia, mental illness and metabolic, cardiovascular and metabolic disorders. On the other hand, sleep disorders such as insomnia, narcolepsy and excessive sleepiness can lead to serious health problems. Dr. Nishtha Budhiraja, Psychologist and Psychotherapist (Clinal & Neuro), LOOP, lists 5 stress-free sleep habits that can help you maintain your mental health.
ways to ensure good sleep
Dr Nishtha Budhiraja suggests five steps to sleep well:
1. Establish a Consistent Sleep Schedule
Going to bed and waking up at the same time every day, including weekends, helps regulate your internal clock and enhances sleep quality. This stability makes it easier to fall asleep and wake up refreshed, ultimately reducing stress and improving mental health.
2. Create a comfortable sleeping environment
Your bedroom should be a sanctuary that promotes rest and relaxation. Make sure your room is dark, quiet, and at a comfortable temperature. Investing in comfortable bedding, blackout curtains, and white noise machines can help create a sleep-friendly environment.
3. Develop a bedtime routine
A calm bedtime routine signals your body that it’s time to rest. Activities such as reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation can help reduce stress and prepare your mind for sleep. Also, make time to journal an hour before bedtime and avoid looking at the clock when you can’t fall asleep.
4. Limit Screen Time Before Bedtime
Exposure to blue light from screens can reduce the production of melatonin, making it difficult to fall asleep. Limit screen time at least an hour before bedtime to promote healthy sleep and reduce nighttime stress.
Also read: Physical activity important for promoting good quality sleep, says study
5. Prioritize Physical Activity and Mindful Eating
Regular exercise and a balanced diet contribute to better sleep quality and overall mental health. Aim to get at least 30 minutes of moderate exercise most days and eat a diet rich in whole grains, fruits, vegetables, lean proteins and healthy fats.