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Develop healthy sleep habits for mental wellbeing from "summary" of The Healthy Mind Toolkit by Alice Boyes,PhD
Getting enough quality sleep is crucial for maintaining good mental health. When we don't get enough sleep, we may feel more irritable, anxious, or depressed. It can also affect our ability to concentrate and make decisions. Developing healthy sleep habits can help improve our mental wellbeing. One way to improve our sleep habits is to establish a consistent bedtime routine. Going to bed and waking up at the same time every day can help regulate our body's internal clock and improve the quality of our sleep. This routine can include activities such as reading a book, listening to calming music, or taking a warm bath before bed. Creating a comfortable sleep environment is also important for getting a good night's rest. This means keeping our bedroom cool, dark, and quiet. Investing in a comfortable mattress and pillows can also make a big difference in the quality of our sleep. Avoiding screens and stimulating activities before bed can help signal to our brain that it's time to wind down and prepare for sleep. Limiting caffeine and alcohol intake, especially in the hours leading up to bedtime, can also improve our sleep quality. These substances can disrupt our sleep patterns and make it harder to fall asleep and stay asleep throughout the night. Opting for a calming herbal tea or warm milk instead can help promote relaxation and prepare our bodies for sleep. Incorporating regular exercise into our daily routine can also help improve our sleep habits. Physical activity has been shown to help regulate our sleep patterns and improve the quality of our sleep. However, it's important to avoid vigorous exercise close to bedtime, as this can have the opposite effect and make it harder to fall asleep.- We can improve our mental wellbeing and overall quality of life. Prioritizing sleep and making it a priority in our daily routine can have a significant impact on our mental health and happiness. So, take the time to establish a bedtime routine, create a comfortable sleep environment, limit stimulants, and incorporate regular exercise into your life for better sleep and improved mental wellbeing.
