When it comes to taking care of your health and well-being, sleep is pretty much always part of the answer.
Sleep is one of the top ways that we can help prioritize our mental health. Sleep deprivation can make it harder to process your emotions, leave you more susceptible to feelings of anxiety and depression, and exacerbate symptoms of other mental or chronic health conditions.
- Irritability
- Trouble with focus or memory
- Slower reaction times
- Headaches
“Someone’s productivity is not good when they’re running on fumes because they’re not sleeping well. They can’t concentrate as well, their cognitive skills aren’t what they should be, and they’re just not able to be present,” says Paul Losoff, PsyD, a clinical psychologist with Bedrock Psychology Group in Northbrook, Illinois.
Dr. Losoff says that while we know sleep should be a priority, sometimes getting quality sleep is an issue. This is where instituting sleep hygiene, or a sleep routine, comes in.
One thing you can do immediately? Set your phone down before it’s time to head to bed. “It can disrupt sleep and lead to worsening inattention. Late-night scrolling disrupts circadian rhythm and focus,” Khan says. “The blue light from our devices prevents the natural release of the body’s melatonin stores and stimulates the mind further, making it harder to settle down to sleep.”
- Setting a bedtime and sticking to it
- Limiting bright lights
- Avoiding meals and alcohol right before bed
- Being physical throughout the day
- Being consistent in your nighttime routine
- Getting evaluated by your primary care doctor or a sleep specialist if your sleep doesn’t improve
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