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Throughout your life, a variety of things might disturb your sleep habits. Consuming large amounts of caffeine can affect your body’s ability to get to sleep. Stress from work might keep you awake at night. Worrying about the people in your life can also keep you from getting a good night’s sleep.
According to the Centers for Disease Control and Prevention (CDC), an estimated 70 million people in the United States struggle with ongoing sleep problems. However, getting enough sleep is essential to health and well-being. One way you can work towards getting better sleep is by sticking to a sleep schedule.
What Is a Sleep Schedule?
A sleep schedule is a regular pattern of when you are awake and when you are asleep. However, there may be times that we need to adjust our sleep schedules. When adjusting your sleep schedule, it is essential to keep healthy sleep habits in mind. According to the CDC, adults over the age of 18 need at least seven hours of sleep per night.
Why Do Our Bodies Need Sleep?
Our bodies rely on sleep to regulate our physiological processes. Sleep affects many of our brain’s cognitive functions. When we get enough sleep regularly, we can think more clearly, focus, and problem-solve more efficiently. Getting enough sleep also improves our ability to reason and make decisions.
A lack of sleep increases the risk of obesity and heart disease. While you sleep, your body produces hormones that it needs to repair cells and regulate your body’s energy. Not getting enough sleep disrupts those natural functions. When you don’t get enough sleep, it can also lower your body’s ability to fight infections.
Mental Health Benefits of Sleep
Getting a good night’s sleep on a regular basis can improve your mental health as well as your physical health. When you get enough sleep, you can regulate your emotions and moods better. Getting enough sleep improves your ability to cope with change and stress.
When you have a chronic sleep deficiency, you have a higher risk of developing a serious mood disorder such as depression, anxiety, or other mental health challenges. Lack of sleep has also been shown to be connected to risk-taking behavior.
Tips for a Better Night’s Sleep
In today’s busy world, sometimes it can be hard to establish a good nighttime routine and make sure we are getting enough sleep. However, there are some things you can do to make it easier.
Have a Set Bed Time and Wake Time
As challenging as it can be, try to go to bed at the same time every night and get up at the same time every morning. Establishing good habits and a consistent routine will help your body regulate your sleep habits more easily.
During the day, there are a few things that you can do to prepare your mind and body for a good night’s sleep. Increasing your physical activity level during the day can help you fall asleep more easily at night.
Caffeine can also have an effect on your ability to get a good night’s rest. You should try to avoid caffeinated drinks later in the day to promote better sleep. Heavy meals and alcohol consumption close to your bedtime can also affect your ability to get restful and restorative sleep.
A Nighttime Routine
A good nighttime routine can be essential to give your body cues that it is time to rest. Make sure your bedroom is a designated space for sleeping. Your bedroom should be a relaxing space for you, dark and at a comfortable temperature.
You should also avoid having electronics in your bedroom to promote better sleep. Remove TVs, video games, and computers. As hard as it may be, try also to stay off your smartphone before bed.
Seeking Professional Help
Sometimes, despite our best efforts, sleep can still elude us. If you find yourself losing sleep and consequently struggling with mental health challenges, help is available.
At Alter Wellness Care, we can help you explore what factors may be affecting your sleep. We can also help you identify ways to resolve the issues that are leading to poor sleep and help you discover ways to improve your sleep habits. Our outpatient mental health program can also help you handle any other challenges that come with consistently disrupted sleep, such as anxiety or depression.
We are committed to helping you feel the best you can every day. Whether poor sleep is a matter of a sleep disorder or a separate, underlying issue, the team at Alter Wellness Care is ready to help.
Getting good sleep is essential to your health and wellness. Experiencing restorative sleep every night is vital to good mental health. Sticking to a sleep schedule can help you get the rest your mind and body need. At Alter Wellness Care, we are dedicated to supporting you in all of your goals for your life. We understand that poor sleep can affect you in many ways. If you find that your sleep habits are affecting your mental health or your ability to function in your daily life, our outpatient mental health treatment program is ready to help. We provide a diverse array of treatments and services by which we aim to promote holistic healing. Call Alter Wellness Care today at (866) 311-3510 for more information on our program and how we can help you improve your mental health and sleep habits.