Part three in our series on Emotional Wellness takes a deep dive into the benefits of and how to get quality sleep. Why is it that some of us lay down and immediately fall asleep while others lay down and a replay of the day’s events and future events swirl around in our head?
Then, the more we think about falling asleep, the harder it is.
Sometimes, our to-do list causes us to sacrifice bedtime. Alternatively, we could be reprioritizing our day so that we have enough time to rest.
Countless studies show that a lack of sleep can interfere with a range of biological processes, including learning and memory and our ability to fight disease.
And that’s not all! Imaging studies prove “that lack of sleep can lead to greater activation of the brain’s emotional centers and disrupt the brain circuits that tame emotional responses” (NIH). If you want to be sharp and not regret an emotional outburst, a solid seven to eight hours of sleep will help!
Tip #3 for Emotional Wellness: Get Quality Sleep
A few examples of how to prepare for and get quality sleep are (recommended by the National Institutes of Health):
- Consistent sleep and wake-up times
- Dark, quiet, and comfortable environment
- Do not exercise right before bed
- Limit electronic use before bed
- Avoid alcohol, caffeine, and large meals before bed
- Relax before bed
- Get natural sunlight at least 30 minutes each day
- Consult a healthcare professional if sleep problems persist
Consistency is key. You can still have an occasional night out that includes eating later and a glass of wine, but don’t make that the norm.
Give yourself a chance at a good night’s rest; no TV, social media, or adult beverages. Create a bedroom oasis to escape to that invites relaxation. While electronic devices shouldn’t be scrolled or viewed, listening to a short meditation or sleep story can help ease you into a good night’s rest.
That relaxing bedtime routine you provide your children? It should be yours, too.
What do you need to begin implementing so you can get quality sleep? Let us know in the comments!
Learn about other elements of emotional wellness:
