Ways to Improve Sleep and Mental Health

almohada cervical NP360

Since there is an obvious link between sleep hygiene and mental health, both areas of your life can be substantially improved by changing your habits.

1. Commit to a morning and nighttime routine.


A healthy, balanced body tends to thrive on routine, so following a morning routine and nightly sleep rhythm is essential. This can include getting up at the same time every day, going to bed at the same time every night, meditating in the morning and evening, and generally adopting relaxing practices that focus on self-care.

As part of her routine, Ferré suggests avoiding eating two to three hours before bedtime, avoiding stressful conversations in the evening and putting away electronic devices at least an hour before bedtime.

2. Create a sleep environment that promotes deep relaxation.


When you’re getting ready for bed, you should feel good about your space. To make your bedroom as peaceful and sleep-stimulating as possible, Ferré recommends minimal lighting, proper pillow and mattress firmness, a tidy space, white noise or meditative music and essential oil therapy.

3. Talk to a doctor and/or mental health professional.


«Talking to a physician about this issue can help you understand the severity of any comorbid conditions you may be overlooking in your treatment, as well as help you initiate a healthier lifestyle as a way to minimize the impact of your sleep problems,» Ferré says.

By determining how sleep manifests itself in your mental health, a professional is likely to help you minimize this impact by creating healthy coping tools that can allow you to maintain a regulated nervous system, Ferré explains.

«A regulated nervous system acts as a foundation for regulated emotions and, in turn, a balanced mood,» she says.

Ferré adds that there are many «healing modalities» that exist today that can help people sleep better. «It may only be a matter of time before you find the perfect prescription-don’t give up.»

Is your anxiety causing you to lose sleep? Check out our insomnia guide for tips on how to cope.