Pillars of Mental Health: Sleep
Sleep is unequivocally one of the most important ways we need to care for ourselves. While we may find ourselves skipping sleep to check our emails, care for our kids, or take a night out with our friends, it really is essential to check back in with our bodies to make sure we are getting an appropriate amount of shut-eye. In order for us to come prepared and to show up for our jobs and teams, we need to feel rested and ready for every day.
According to the Sleep Health Foundation, a lack of sleep can not only inhibit your ability to stabilize your mood, but it can create brain fog that encourages other mental health issues to arise. Depression, anxiety, and mood swings are only some of the repercussions of repeated poor sleep. There is truly no set sleep schedule that works as a “blanket” for everyone across the board, because all of us cope with sleep and the lack thereof differently. Some of us only need 5 hours of sleep, while others need 9 to feel well-rested. So…how do we know what works for ourselves, then?
Practicing habits that encourage us to fall asleep earlier and wake up later can help us gauge what works for us as individuals. What may work for me may not work for you, but finding a balance of items that you see help over time will allow you to create a routine that helps you catch those Z’s!
Here are some suggestions our DEI Health and Wellness ERG has made on creating a routine that works for you!
PUT THE SCREEN AWAY Studies show that the blue light from your screens can overstimulate your brain, causing you to stay awake longer. We are already exposed to this blue light on our laptops, phones, and TV’s throughout the day. Putting your phone or TV away an hour before bed has proven to accelerate falling asleep, and allowing you to stay asleep. Try incorporating this in your daily routine!
GET READY FOR BED AN HOUR BEFORE YOUR BEDTIME Most of us have a nightly routine…but how early do we tend to start it? If you’re anything like me, I decide at 10pm that I should go to bed, knowing that my 12-step skincare routine will keep me up at least another 45 minutes. I won’t actually fall asleep until 11pm! Try starting the routine you already have an hour before your bedtime. This gives you plenty of time to get ready and get your mind set for the night’s rest ahead of you.
CREATE A RELAXING SETTING FOR YOURSELF TO FALL ASLEEP Whether it’s dimming the lights or playing white noise on your phone, the key to falling asleep and staying asleep is relaxation. Make sure your pillow is fluffed, your pajamas are comfortable, and that you can’t hear any noise you don’t wish to wake you up. Try different techniques that make you feel relaxed that are easy to fit into your bedtime routine!
DRINK WATER FIRST THING AT NIGHT AND IN THE MORNING Water is the solution to literally everything. Drinking water before bed can keep you hydrated throughout the night, allowing your body to stay asleep. Drinking water first thing in the morning helps you wake up, and putting what’s best for your body in your body first thing is a great way to start your day! It is the perfect way to start and end your sleep cycle.
BE CONSISTENT Whatever habits and routines work for you, stick to them! Consistency is key. Pick a time to sleep and a time to wake up, and stay as consistent as you can be. Just like any hard habits, a treat day to sleep in and stay out is always encouraged. However, during the week, do your best to stay on top of the habits you form! After a while, it will feel like second nature.
All in all, beauty sleep has so many benefits that we may be missing out on. Let’s all take a moment to check our routines, adjust where we see fit, and work on getting a great night’s sleep to benefit our mental health.
