Tips for a healthy sleep routine
Sleep: the quality of it, the quantity and simply falling asleep can often become difficult amongst the stressors that occur throughout life. These factors within sleep can affect everyday functionality and our overall view of daily life. So, it makes sense that our sleep is an important component for our mental health and physical well-being. Therefore, it is important to have a good sleep routine that works well within your lifestyle.
A sleep routine consists of how we prepare ourselves for sleep. Your sleep routine will be unique for you depending on your lifestyle and working environment. For example, it may look slightly different for you if you are a shift worker that requires sleeping during the day. These following principles may help with sustaining a beneficial sleep routine.
One important factor to consider within your sleep routine is the use of screens, largely phones, before bed. Pacheco and Truong (2023) suggest that prior to going to bed, stay off all screens for up to one hour. This also includes reading articles on your screens. Why? you may ask. It is because looking at a screen stimulates the front part of our brains known as the prefrontal cortex, and therefore keeps the brain active and alert. In the evenings our bodies produce the hormone, melatonin, which aids in producing those tired and sleepy feelings facilitating our minds and bodies to rest. As Ivey, Ivey and Zalaquett (2014) specified, sleep allows the brain to rest and reset, building, and consolidating the information gathered throughout the day into our memories which strengthens and develops new neural pathways. These factors combined contribute largely to our mental health.
So, in establishing your own sleep routine, it will be unique to you, as I have indicated. Along with limiting your screen time up to an hour prior to bed and setting a regular time for bed, these further suggestions can be helpful. Limit your caffeine intake after 8.00pm as it can maintain mental alertness. Try a relaxing warm shower or bath, a chamomile tea, or a milky drink, listening to relaxing music, meditation or reading a book (paper). These are all tips that can aid in a restful night’s sleep. Essential oils used topically, such as lavender, could also be helpful to aid in relaxation for sleep. A qualified massage therapist or aromatherapist may suggest an essential oil sleep blend uniquely suited for you.
Other aspects to take into consideration while establishing your sleep routine are the circumstances of your life that will directly affect your sleep patterns. Experiences such as grief and loss, and other life events and transitions, can cause sleep to fall out of the usual routine and the amount of sleep may vary during these times of increased stress. In concluding these sleep routine tips, it is valuable to note that establishing or beginning a sleep routine takes time and patience and will be unique to each person. I would encourage
gentleness in your approach within the process. I hope this topic has created some insightful tips for you. Thank you for taking the time to read it.
Author: Fiona Richardson, B Counselling. CCAA.
Fiona has 30 years plus experience working within the health sector
To make an appointment with Fiona Richardson, try Online Booking Alternatively, you can call M1 Psychology on (07) 3067 9129
References
Ivey, A.E., Ivey, M.B., & Zalaquett, C.P. (2014). Intentional interviewing and counselling (9th ed). Brooks/Cole: Cengage Learning. Pacheco & Troug (2023). Retrieved from www.sleepfoundation.org
Louisa’s natural therapies (2023). Retrieved from www.louisa’snaturaltherapies.com.au