Our sleep patterns closely correlate with our emotional wellness. Adults should aim to get at least seven to eight hours of sleep a night, but, on average, 1 in 3 fail to reach that necessary minimum. It means that many people get far less sleep than they need and, as a result, experience troubles at work, difficulty concentrating, and often get diagnosed with anxiety or depression. Poor sleep can also disrupt engagement in activities that support emotional wellness.
With that said, developing better sleep habits is one of the most effective ways to improve your mental well-being. It might mean a few different things, depending on your existing habits. If you use your phone for long hours before going to bed, it might be time to learn how to put it away until the following day. It’s also possible that you’ll have to get into a routine of going to sleep and waking up at the same time every day. You might also consider reaching for natural support in the form of CBD or try to boost your melatonin levels.
Read the article below and find how you can support your emotional wellness by improving your sleep habits!
Try CBD Oil
CBD, short for cannabidiol, is one of many cannabinoids found in cannabis plants. It can be very effective for improving sleep quality, especially when combined with other natural sleep aids. CBD oil usually contains high amounts of this compound and little to no THC, so it doesn’t produce any psychoactive effects.
Furthermore, CBD oil can reduce anxiety and depression symptoms, common in people who suffer from sleep disorders. There are plenty of different products available. You can take a CBD gummy for sleep or explore other CBD products, including softgels, tinctures, and balms. However, if you’re taking any type of medication regularly, you should consult your doctor before experimenting with CBD, as some medications should never be taken with it.
Have a Consistent Bedtime and Wake-up Time
Many people have irregular sleep schedules, usually due to stress or being active during the late evening hours. However, scheduling a consistent bedtime and wake-up time is essential for promoting better sleep habits and emotional wellness.
According to experts, it’s best to go to bed and wake up at the same time every day of the week. If possible, you should also try to do the same on weekends and weekdays. This way, your body gets into a consistent routine that promotes better quality sleep. After some time, you might discover that you won’t even need to set the alarm for the morning because your body will wake you up naturally.
Avoid Heavy Meals Before Bed
While many people like to unwind with a snack or eat their final meal of the day shortly before bed, doing so may not support emotional wellness. Eating too close to bedtime can lead to heartburn, digestive problems, and even difficulty falling asleep. As such, try to eat your dinner at least two hours before going to bed, preferably even earlier.
If hunger pangs keep you from falling asleep, try eating a light snack instead of a full meal. Greek yogurt, hummus, or cottage cheese could work well, depending on your preferences. Alternatively, if you have a sweet tooth, you can try oatmeal with honey, a banana with almond butter, or make yourself a protein smoothie.
Practice Meditative Breathing
Meditation is another natural way to improve your sleep habits. Deep, slow breathing has been shown to reduce stress and promote calming effects, improving sleep quality and overall mental well-being.
You can practice meditation at home as part of your bedtime routine. Try taking slow, deep breaths for a few minutes before going to bed. Doing this can help you relax and decrease your stress levels. As you breathe, you can also imagine the stress leaving your body with each exhale, which will help you fall asleep more easily.
Try Melatonin Supplements
Melatonin is an essential hormone that regulates our sleep cycles and circadian rhythm. It’s produced naturally by our bodies in response to darkness, but many people struggle to produce enough of this hormone on their own.
Supplementing with melatonin can help you sleep better at night and improve your overall mental health. Start with a small dose of 0.5 mg 30-60 minutes before bedtime, and gradually increase the dose if necessary. Melatonin is very safe if taken in regular doses, which is anything between 0.5 mg and 3 mg.
Improve Your Sleep Hygiene
Everything you do right before bedtime can affect your ability to sleep. This is why it’s essential to practice good sleep hygiene. Here are some tips you can try:
- Don’t look at your phone or computer screen for at least an hour before going to bed. These devices emit blue light, which can suppress melatonin production. Turn off all electronics at least 30 minutes before going to sleep.
- Don’t take medications that contain caffeine or other stimulants if it will make it difficult for you to fall asleep. Wait until morning to take these, if possible.
- Exercise in the morning and evening, but avoid strenuous physical activity just before going to bed.
- Make sure your room is cool and comfortable. The best temperature for sleeping is somewhere between 60-68 degrees Fahrenheit.
Taking care of your emotional wellness is just as important as taking care of your physical well-being. For this reason, you should work to develop better sleep habits and improve your sleep environment at night. These small changes will make a big difference in your ability to fall asleep quickly, stay asleep all night, and wake up feeling refreshed and ready to face the day.
If you follow the tips mentioned above, you’ll also go through the day with a clear mind and be ready to face any challenge that may come your way. So, get your sleep routine in order and reap the benefits! Good luck!