Let’s face it, when we get a good night’s sleep, it impacts our mood the following day. Sleep is also proven to affect mental health. Think about it, do you have as clear of a mind if you had a rough night’s sleep the previous night? I know that, for me, sleep can make a huge difference in my mood, productivity, mindset, reactions/responses and my outlook on the day ahead. Research shows we need at least 7 hours of sleep a night. As a mental health provider, I also see the negative affects of lack of sleep resulting in issues like increased anxiety and depression.
Tips for getting a good night’s sleep:
- Do not nap during the day. Any nap over 15 minutes can greatly interfere with your sleep at night.
- Keeping snacking to a minimum after dinner.
- Go to sleep and wake up at similar times each day. This can be tricky but it helps in training your body’s sleep schedule.
- Don’t drink caffeine later than early afternoon. This one might seem impossible, but find other foods or beverages that boost your energy that are caffeine free. Or go for a quick walk, or step outside as a way to increase your energy during that afternoon slump.
- Try these Calm gummies. These magnesium supplements have made a big difference for myself and others who take them. Of course, if you have any questions, consult with your physician first to see if this supplement is safe for you.
- Use a weighted blanket. One of my daughters, who can have some trouble sleeping, recently got a weighted blanket and we are surprised at the difference it makes for her.
- Face your emotions throughout the day. Don’t stuff or suppress your emotions during the day; they have a way of creeping back to you when you are trying to fall asleep. Read this recent blog post for a guide to recognizing your emotions.
- Keep a notebook and pen next to your bed. When ideas, reminders, and other thoughts pop in your head, you don’t need to get up. You can jot them down in the notebook and take care of them the next day.
- Practice gratitude. Choose to think about the things that went well that day instead of ruminating in what didn’t go so well.
- Address your anxiety, depression, or other mental health struggle with a trusted professional. Many mental health issues can interfere with sleep or be combated with better sleep.
Benefits of rest including reduced anxiety
Getting good, consistent sleep has been proven to decrease symptoms of many mental health issues including anxiety and depression. When we take care of ourselves holistically, all parts of our being benefit: emotionally, mentally, physically and spiritually. When we feel more awake during the day, and get adequate sleep, we are better able to respond rather than react emotionally, have more patience for the relationships in our lives, are better able to resolve conflict, and we remember to use the skills, tools and coping strategies we know that help with things like anxiety and depression.
Have you “tried everything” and still have trouble sleeping? Contact us to speak with a trusted mental health professional that could help.
About the author
Nicole Fryling, MA, LLPC is a licensed professional counselor in the state of Michigan and a graduate of Grand Rapids Theological Seminary. She finds energy in her work as a counselor when she is working with women who feel stuck and those wanting to restore hope for a better, more enriching life. She is also passionate about coming alongside those who want to incorporate their spirituality and relationship with God in their healing journey. Nicole sees clients in person in Hudsonville, MI and can also provide services online to any resident of the state of Michigan.
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