October Blog posted in Mental Health
Ever heard the expression that someone“ woke up on the wrong side of the bed?”. We usually say that when someone is in a bad mood as an assumption that they didn’t get enough sleep. Sleep is often taken for granted as a mundane aspect of our daily lives. Sleep problems can have a profound impact on a person's quality of life, affecting their mood, energy levels, and cognitive abilities.
As we celebrate World Sleep Day on March 17th, it's essential to understand the importance of sleep and how we can improve it. Adequate sleep is essential for maintaining cognitive functioning, emotional regulation, and overall psychological resilience. Research has consistently shown that poor sleep habits and sleep deprivation can have a significant impact on mental health, contributing to a range of mental health issues.
What can cause problems with sleep?
- Stress or worries such as issues with money, housing, or work.
- Sleeping somewhere uncomfortable or where you're easily disturbed.
- Health conditions relating to sleep, also known as sleep disorders.
- Being a parent or caregiver.
- Taking medication, including starting or coming off medication.
- Substance abuse
- Working at night or being a shift worker
- Current or past trauma
Fortunately, there are many ways to improve the quality of our sleep. Here are some tips to help you get a better night's rest:
- Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improve the quality of your sleep.
- Create a sleep-friendly environment: Make sure your bedroom is quiet, cool, and dark. Use comfortable bedding and pillows, and avoid using electronic devices before bedtime.
- Practice relaxation techniques: Learning to power down our mind and body helps us ward off stress and anxiety and trains our bodies to prepare for rest and regeneration. Try activities like meditation, deep breathing, or yoga.
- Limit caffeine and alcohol: Both can interfere with your sleep, so it's best to avoid them, especially in the evening.
- Seek professional help: If you have chronic sleep problems, talk to your doctor or a sleep specialist. They can help diagnose the underlying cause and recommend appropriate treatment, such as cognitive-behavioral therapy, medication, or a sleep study.
Good sleep hygiene is a learned activity that takes time and commitment. Better sleep increases our ability to focus and concentrate, regulate our emotions and gain better balance in our day-to-day lives. This World Sleep Day, let's make a commitment to prioritize our sleep and encourage others to do the same. Join a session in the Panda Forest at 10:30am, 3pm or 7pm to learn more tips on practicing sleep hygiene on 17 March.
Posted by Khwezi Mabunda