Good quality sleep is one of the main aspects of mental health. I know that so many individuals struggle with it. A while back I posted my nighttime routine. In this post, I specifically want to talk about my tips for improving sleep and as a result your mental health.
Dim The Light In The Evening
You want to make sure you start getting ready earlier in the evening so your body will have time to relax and prepare for sleep. It’s never a good idea to go to bed right after work unless you absolutely have to. Dimming the lights will kickstart melatonin production and help you unwind.
Pro tip: use candles or yellow light lamps to create a relaxing atmosphere.
Slow down & Try To Simplify Your Tasks
Ideally, you don’t want to be doing anything that requires too much physical or mental activity. Instead, focus on preparing yourself for the next day and doing something relaxing.
Pro tip: think cooking, reading, or tidying up a little bit.
If you want to talk to someone but live alone, call a friend or journal. Journaling has been proven to be helpful for anxiety, emotional regulation, and awareness.
Help Your Body Relax
Our bodies tend to store stresses of the day, so it’s essential to help them relax. Incorporate gentle yoga, stretch your muscles, and breathe. Do activities that will help you feel at ease. I promise muscle relaxation goes a long way. A warm bath helps as well.
Use Relaxing Scents
Ideally, you want to signal to your brain that soon you will be going to sleep. Aromatherapy is my personal favorite way of creating a calm atmosphere. Sounds are also important. Turn on some chill mix in the background while you are cooking or taking a bath.
Last but not least, try not to watch anything or scroll before bed. Those activities will keep your brain awake. If you absolutely have to, watch something calm and relaxing, make sure it’s not too stimulating.
Of course, everyone is different and prefers different things, but in general, it’s important to be mindful of what your night routine is. These tips can help anyone improve their sleep, however, if you live in an environment that is not safe, if you are constantly stressed, suffering from anxiety or/and depression, they might not help. Please seek professional help if you struggling with insomnia and nothing helps you sleep better.