To begin Mental Health Awareness month, this week we will be focusing on Sleep Improvement.
To start, we’ll ask you this – do you know how many hours the average person sleeps per night? If you estimated 7-8 hours, you’d be surprised to hear that you’re wrong. A poll conducted by OnePoll in 2019 showed that the average night decreased to roughly five hours, down from six hours 17 minutes in 2018.
Not receiving enough sleep each night can be bad for your overall physical and mental wellness and cause some undesirable symptoms. Each restless night can effect overall energy, decrease memory, reduced attention span, cause irritability and experience daytime sleepiness. Underlying issues stemming from lack of sleep include stress, insomnia, depression, anxiety, or day to day problems with work, family or friends.
Practicing different techniques can improve your quality of sleep. Start by making your sleep a priority in your schedule. Next, make small efforts to reduce stress, avoid alcohol, caffeine and modify your sleep routine to be more consistent. Remember to stick with small changes as you become accustomed.
Tips to improve your sleeping pattern
1. Create a routine. Following a regular bedtime routine will signal your brain it’s time for sleep.
2. Unwind before bed. Reduce your screen time at least 30 minutes prior to bedtime, as the blue light stimulates your brain.
3. Review your sleeping area. Assess your bedroom. Is it cool and dark? Does your bed and pillow feel comfortable? Find products that can help you sleep better and longer.
4. Try relaxation techniques. Try deep breathing techniques, meditation, or yoga. The idea is to calm your body and mind.