Mental Health and Wellbeing - Sleep Hygiene

Hello everyone, welcome to our next wellbeing blog. 

This month we are focusing on healthy sleep hygiene and some tips on how we can achieve healthy sleep.

At Prospect House, we have used the ‘5 ways to wellbeing’ as a framework for our approach to Mental health and wellbeing. This comprises of

5 different elements:

Connect - Making time for relationships with friends, family and colleagues and elsewhere within your community.

Be active - Exercising, physical activity and enjoying good health.

Take notice - Being aware of the world around you and reflecting on your experiences.

Keep learning - Trying new things and challenging yourself.

Give - Doing something nice for others, volunteering, making yourself and others happy

Good sleep is fundamental to good mental health, just as good mental health is vital to good sleep. A good night’s sleep is about getting to sleep, staying asleep and getting enough good quality, deep sleep.

Increasingly, studies show that the pattern and quality of our sleep is not only closely linked with our mental health and wellbeing, but also with our immune system, our alertness/cognitive functioning, our mood, our physical wellbeing, blood pressure and general health.

When we are having challenges in relation to our mental health, this can have an impact on our sleep patterns. For example, there is evidence to suggest that individuals who experience depression, anxiety and/or trauma-related symptoms may have more persistent difficulties sleeping.

During sleep complex electrical activity occurs, supporting learning, ability to memorise, make logical decisions and choices. We need sleep to process thoughts and memories, support healthy brain tissue, keep our vital organs healthy and replenish our energy.

Many people claim they only need 5-6 hours of sleep each night to be productive. But science proves this is a myth. Ninety-nine per cent of people do physically require the recommended seven to nine hours of sleep.

Routinely sleeping less than 6-7 hours demolishes your immune system. Sleep deficiency directly impacts the hormones that regulate our bodies, slowing everything down, making us less effective. It disrupts blood sugar levels, increases the hunger hormone and contributes to all mental health conditions.

Sleep will give you the strength, resilience and endurance that you need so much and help keep things in perspective.

Tips for a good nights sleep:

1

Cut the caffeine

Caffeine sensitivity can vary, but doctors recommend limiting caffeine after 12pm.

2

Avoid alcohol

Alcohol has a dehydrating effect and reduces sleep quality.

3

Set boundaries

Take regular breaks during the day and switch off when it’s time to do so.

4

Disconnect

Beware of constant connectivity. Avoid blue light from screens before bedtime.

5

Create rituals

Find the bedtime rituals that help you wind down and relax. A bath, candles, yoga, reading etc.

6

Lower the lights

If you can’t block light in your bedroom, consider wearing a sleep mask.

7

Keep it cool

From 9pm your core body temperature falls, easing you towards sleep. Make sure your bedroom is cool to help you on your journey towards sleep.

8

Write down your anxieties

Worries always seem bigger at night. Write them down before you go to sleep, so they can be contained elsewhere.

9

Have a routine

Go to sleep and wake up at the same time each day.