Your sleep quality and mental health are integrally tied. Even missing a few hours can lead you to lethargy and regularly failing to get enough sleep increases your risk of conditions like depression, anxiety, and psychosis. 

Unfortunately, many people do not get enough sleep or find that their sleep patterns are disrupted by poor sleep hygiene. This has made sleep a public health issue, as folks who don’t sleep well are more likely to suffer from conditions like obesity, diabetes, and heart disease. 

You can improve your sleep cycle by improving the quality of your sleep hygiene. Even simple steps, like going to bed at the same time every night, can greatly impact the duration and depth of your sleep. 

Sleep and Mental Health

It is not surprising that your sleep schedule impacts your mental well-being. Anyone who has pulled an all-nighter knows just how vital sleep is to their focus, mood, and cognitive function. However, missing an hour or two of sleep per night can also have a cumulative impact on your mental well-being over the course of a week. 

Research from the University of Columbia shows that poor sleep can exacerbate existing mental health issues. So, if you already suffer from some anxiety, you may find that poor sleep worsens your symptoms. 

Researchers also found that poor sleep weakens your stress response and can make the challenges you face during the day feel much more difficult to overcome. This can undermine your well-being, as your work performance and relationships will suffer due to poor sleep. 

It is important to note that poor sleep quality and insomnia are different. If you suspect that you have insomnia, you should speak to a medical professional. Your primary doctor can run tests, prescribe medicine, or refer you to a therapist to get to the root of your condition. However, most people can improve their sleep quality by following a few simple steps.

Bedtime Routine

Your bedtime routine can wreak havoc on your sleep quality. Logging onto your phone for a few moments before bed can jeopardize your sleep and eating sugary snacks can dozing off feel like an impossible task. 

Improve your sleep quality and duration by creating a bedtime routine that works for you. Set a concrete bedtime that you stick to as the sense of routine will help you settle down. Avoid heavy snacks before bed as some foods can upset your stomach and skyrocket your sugar levels. 

Put down your phone and turn off the TV an hour or so before you go to bed. The light from your phone produces melatonin hormones that stimulate feelings of wakefulness and alertness. You may also find that the content on your phone makes you feel angry, excited, or sad and interrupts your body’s inclination to sleep. Cutting out screens is a simple lifestyle change that improves your sleep and will help you enter “sleep mode”.

If you are struggling to relax, consider picking up a bedtime activity that is monotonous and soothing. Read a book, knit a new sweater, or listen to calming music while in bed. This can take your mind off the need to fall asleep, and you will quickly fall into a slumber. 

You may find that relaxing and winding down simply is not working for you. If you have been trying to fall asleep for 15 minutes or more, consider getting up and completing a task that does not require physical activity or the use of digital devices. 

Ideally, you will get a little bored and your desire to fall asleep will be renewed. Following the 15-minute rule is one of the most effective ways to improve your long-term sleep but you cannot hop on your phone or begin an activity that quickens your heart rate. 

Sleeping Environment

Sleeping in a room that is too hot, humid, light, or dark can undermine your sleep quality. However, achieving the right environment for sleep can be a little tricky. 

Start with the basics. Keep your room between 60 – 67 F. This is the ideal temperature for sleep and should help you nod off a little quicker. Sleeping in a cool room helps your body thermoregulate more effectively and can deepen your REM cycles. 

Consider some decor changes if you struggle to nod off at night. Interior design impacts your mental health in unpredictable ways and can interrupt your sleep. Choose heavy, light-blocking curtains, soft mood lighting, and muted colors for your bedroom. 

Conclusion

Millions of Americans struggle to get a good night’s sleep. This can wreak havoc with your mental health and undermine your sense of self. Improve your sleep quality by setting a schedule, cutting out digital devices, and following the 15-minute rule. If that is not working, try to modify your environment by reducing the temperature and cutting out unwanted light.