Sleep as self care

Sleep is an important part of mental health care. It helps us process emotions, store long-term memories, and it supports our immune system. Missing out on sleep can mean we feel drained, and we can struggle to stay emotionally balanced during the day.

We can look to improve our sleep through techniques like ‘sleep hygiene’, which involves protecting our rest and the space in which we sleep.

1. Allowing yourself a sleep opportunity of around 8.5 hours

   
   

Sometimes we rush to bed with 8 hours available, and then it takes a while to drop off. By making a good 9 hour window, we allow time for our body to settle into sleepiness, and it can take the amount it needs. Making this a priority in your schedule is an important step for self care.

2. Keeping the bedroom as a space for sleep only

   
   

Working and eating in bed can become a regular occurrence for some of us. But using our beds for multiple purposes can lead to them becoming a place we associate with busyness and stress.

By protecting the space for sleep only, our brain can start to associate our bed with sleep, meaning it can start to relax and wind down when we get into bed at night.

3. Keeping the bedroom cool

   
   

I was surprised when I read this in Matthew Walker’s wonderful book, ‘Why We Sleep.’ He says that our bodies need to cool down before bed, as they prepare for sleep. Keeping the bedroom cool is a great way to encourage sleep onset. Additionally, having a bath in the evening can help us release body heat and prepare us for slumber.

4. Turning off screens 1 hour before bed

   
   

You’ve heard this one before, but how often do you do it? It’s something I find myself ignoring on the regular! But the studies all point to screens keeping us awake and stimulated. By swapping screens for a podcast or a paperback, you can start to relax your brain and transition more smoothly into sleep.

5. Consider medical assistance

   
   

Sometimes there’s a medical reason why we are struggling to get restful sleep. If you’ve tried everything, it’s worth talking to your doctor. Issues like ADHD, snoring and sleep apnea may be affecting your sleep, and a doctor may be able to work with you on making improvements.

Sleep clinics can analyse your sleep, spot problems, and support you in resetting your sleep schedule. If other things haven’t worked, it might be worth a try.

If you’d like to learn more about sleep and sleep hygiene, I recommend Matthew Walker’s book and audiobook, Why We Sleep. He thoughtfully discusses conclusions from his extensive research, as well as tips and tricks for a better night’s sleep. For more info, see https://www.sleepdiplomat.com/

I hope these tips were interesting! If you'd like to work through what's holding you back from building helpful habits, you can find me at cosytherapy.com

Warmth and wishes,

April

Cosy Therapy