How to Get Better Sleep?

 

Few things that are more frustrating than looking at the ceiling on your bed, especially when, just moments before, you could not keep your eyes open.

We all have persistent phases of sadness, stress, or anxiety that keep us awake at night, and lack of sleep worsens emotional anguish. However, what happens if the dream is not the result of your situation, but the cause?

Chronic sleep problems, which occur frequently, not only occasionally, are common in more than half of people receiving therapy or receiving psychological services.

Some studies show that sleep problems can increase the likelihood that you will develop specific mental health conditions such as depression, anxiety, attention deficit disorder (ADD) and even some personality disorders such as bipolar disorder.

If this seems like new information, do not be shocked. There is still so much stigma associated with mental health problems in the United States that we often avoid talking about it compassionately. However, when it comes to a healthy dream, we have to keep the conversation open.

If not treated, sleep disorders can be dangerous, especially for our mental health. These are the main questions we should ask ourselves, along with the answers that can lead us to find some solutions that change our lives.

1. WHY IS THE DREAM IMPORTANT?
There are five steps of sleep, which occur in every 90-minute cycles. Let’s look at how healthy and natural sleep looks:

● Step 1: light sleep with mild muscle activity (approximately 5 minutes).

● Stage 2: breathing and heart rate decrease (approximately 50 minutes).

● Stage 3: start deep sleep (approximately 5 minutes).

● Stage 4: profound sleep in which the brain produces delta waves (approximately 15 minutes).

● Stage 5: REM sleep, where dreams occur. The heart rate increases, but the breathing continues to decrease (approximately 15 minutes).

When this cycle is interrupted, your mental health disturbs. You can wake up for many reasons, from interruption of breathing to physical pain or discomfort. It is quite common not even to know that you are waking up or that your sleep cycle is being interrupted.

It is the reason why having the right mattress to sleep can affect your mental health. When your sleep cycle is interrupted repeatedly, your body may have fatigue problems, while your mind may have anxiety problems, paranoia, depression and even hallucinations.

If your mattress is more than eight years old, consider buying a new one, especially if it is boiling or you experience back or joint pain while you sleep, or if you sleep on your side or face down.

Ensuring that your mattress is compatible with a 90-minute sleep cycle is important because sleep is the downtime our muscles need to recover, and our blood vessels need to repair and heal.

The neurons in our brain become truly interpersonal when we sleep and help our mind eliminate the toxins that accumulate while we are awake. While we can think of many reasons why our bodies need sleep, there are even more reasons why our hearts and minds need it too.

2. HOW DOES SLEEP IMPACT ON MY MENTAL HEALTH?

Studies have shown that lack of sleep can affect our ability to make decisions and control emotions. Whether or not you have been diagnosed with a mental health condition, sometimes we all struggle to manage stress, pain, anguish, fear, and anxiety. If you are not sleeping well, you probably do not have a good morning either.

For example, you feel frustrated at not being able to follow the agenda at an important meeting. Or, you start to separate when your child wants to play.

These are all signs that lack of sleep is limiting your ability to navigate the diversity of emotions you feel throughout the day.

If poor sleep becomes more frequent and substantial, you may begin to experience severe problems of cognitive processing and long-term mental health. For example, manic episodes may be more intense and last longer, or the abyss of depression may feel increasingly difficult to shake.

Be sure to discuss your sleep concerns with a doctor, nurse, or other health care providers. Do not assume that you should solve these problems on your own, but understand that making some changes in lifestyle could also have a substantial impact.

3. WHAT ARE SOME CHANGES IN THE LIFESTYLE I CAN DO?

When it comes in charge of your dream, you can take some steps to settle in and immerse yourself in a more profound and more prolonged experience.

● Begin a relaxing yoga routine at bedtime. Start with a gentle stretch, especially in areas of tension and tension such as the shoulders, neck, hips, and hamstrings. Keep these stretches a little longer, letting your exhalation take you deeper.

When you are finished, lie down on your mat in a restorative posture and focus on reducing the speed of breathing and letting go of ruminant thoughts and feelings

● Eat a balanced diet of like dry fruits, whole foods, and vegetables, while avoiding processed foods. You can try to keep a food diary to document what you eat and when you eat it, then keep a sleep diary to record the amount and quality of sleep you get.

I could begin to notice some connections between food and rest. For example, you can see that when you eat a lot of dairy products, you’re going around at night more than usual. Or, you may find that you have trouble falling asleep on the days when you have ingested caffeine or sugar within some hours of going for bed.

●Create a space that relaxes your body and mind. How would you describe your room? An oasis of serenity and calm or an office at home? A quiet place for meditation or a place to watch your favorite shows? We all perform several tasks.

It is therefore natural that many of our rooms perform a variety of tasks, but the room should not be included. You can turn your room into objects whose dreams are made by suspending opaque curtains light reducers; eliminate televisions, computers and other electronic devices; installation of a white noise machine; buy soft, comfortable and allergen-free bedding; and orienting the lights of the bed towards the ceiling.

If you have been struggling with difficulty sleeping, you may be frustrated by the lack of relief. You may not feel like yourself, giving a minor performance at work and in life. Many people shrug their shoulders, accepting their fate without sleeping as part of life. But your dream matters, your mental health matters.

Understanding what it is to sleep well can help you make lifestyle changes that give you peace of mind and a well-deserved rest from a long night.

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