It’s no secret that sleep deprivation causes individuals to feel cranky, sluggish, and stressed. There is a strong connection between sleep and mood that impacts your daily life, memory, and sleep quality. Harvard Medical School research shows that sleep deficiency can also lead to mental health disorders, particularly depression and anxiety, if left untreated. Another study noted that sleep-deprived individuals felt more stressed, exhausted, sad, and angry, but after following a normal sleep schedule, their mood improved.
A healthy sleep pattern requires adults to sleep between 7-9 hours per night. Your body needs good quality sleep to carry out critical healing functions and processes to repair and regulate biological systems. After a sleepless night, you may feel irritable and have difficulty concentrating – likely because your body could not effectively complete this restoration process.
If you notice any issues with falling asleep, staying asleep, or daytime fatigue – then it’s a good idea to analyze your sleep habits. Also, consider seeking advice from your healthcare provider to rule out any underlying conditions (like sleep apnea or insomnia) that may be affecting your quality of sleep.
Better sleep, better tomorrow
Certainly, everyone would like to enjoy a good night’s rest to wake up feeling refreshed and energetic each day. The good news is, there are simple things you can do to improve your sleep habits that will enhance your mood and quality of life. You can establish a healthy sleep routine with these tips:
Avoid caffeine and alcohol at night
In general, it’s a good habit to monitor your fluid intake at night to prevent sleep disturbances caused by bathroom trips. Limit alcohol to 1-2 drinks per day, and caffeine consumption to the morning and early afternoon to avoid stimulant effects that keep you up late.
Exercise during the day
Exercise releases endorphins and boosts your mood, energy levels, and sleep quality. It also relieves stress, ensuring that you get enough sleep at night. Additionally, the exposure to natural light and physical activity earlier in the day will help your body regulate its natural sleep-wake cycle.
Create a comfortable sleep environment
You’ll sleep more soundly by eliminating all distractions (that means no screens before bedtime) and making your room a comfortable space to sleep. Consider adding high-quality pillows with good support and room darkening curtains to your bedroom. You can also try a nature sound machine to filter out external noise.
Unwind before bedtime
Try some relaxing and sleep-inducing activities before bed such as reading, meditating, or listening to soft music. Also, go to bed and wake up at the same time every day to maintain a healthy sleep schedule.
Good sleep hygiene has many health benefits while giving your body time to recover from the day’s events and leaving you well-rested for the next day. Sleeping better will improve your mood, productivity, and life quality along with physical and mental wellbeing. Plan to get some extra shut-eye tonight for a better tomorrow!