By the Wilkinson Wellness Lab

Are we trying to stay up so we can cram for the test? Perhaps we hung out too late and now we are feeling it in the morning. Maybe we drank to much Starbucks and we want to go to sleep, but just can’t. Or perhaps, we are a little worried about the paper that needs to be written and it is haunting us…no sleep. Either way, are sleep is impacted, which is still detrimental to our ability to cope with stress and support our mental health.

According to a study by Scott et al. (2021), improving sleep quality leads to better mental health. Other organizations like the Centers for Disease Control and Prevention (CDC) and the Sleep Foundation, also suggest the connection is relevant and asserts the connection to how we handle stress. Thusly, to improve mental health and stress management, it is a good idea to practice a sleep routine. A sleep routine is a a set of activities you do before bed each night to help you fall asleep. Some steps to include in creating your sleep routine may involve:

Setting a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends to support your body’s rhythm.

Create a relaxing bedtime routine: Engage in calming activities before bed. Activities may include reading, warm baths, deep breathing exercises and meditation.

Create a calming sleep environment: Ensure your bedroom is cool, dark, and quiet. If needed, invest in an eye cover or ear plugs to limit noise and intrusions.

Limit exposure to screen: Reduce blue light exposure from phones, tablets, and computers at least an hour before bedtime.

Monitor your diet before bed: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep cycle.

Be active during the day: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. But try not to work-out close to bedtime.

Stress management: Techniques like placing your thoughts out of your head and elsewhere (i.e., journaling), yoga, and mindfulness can help reduce stress prior to your bedtime.

Have you tried these techniques above? If so, how did you do it? If not, what is hindering you from trying? Perhaps you tried, but when times became stressful, so stop working to solidify your routine. What next steps do you suggest? Please share your thoughts in the comment section and or visit us on Facebook @WilkinsonWellnessLab.