We've all woken up on the "wrong side of the bed." Your feet haven't even touched the floor yet, and you're already dreading the day ahead, completely sure that everything and everyone will be irritating. There's not enough hot water in the shower; Your favorite outfit is in the laundry basket; it's too noisy outside as parents drop their kids off at school; you're late for work again.
The day hasn't even started yet, so what's already gone wrong? When stress hormones cortisol and adrenaline are running high, some people unwittingly find themselves members of the 5 am shift; They wake up early, anticipating the day ahead, their hearts pounding. For others, it seems impossible to switch off at night and fall asleep. Their minds race, they toss and turn, constantly checking the clock to see how many hours they have left before they have to get up for work or the kids. Sometimes the frustration of not being able to fall asleep creates additional pressure to sleep, creating a vicious cycle.
Many of us live with daily stress, but when it's prolonged, it can have potential repercussions on our mental and physical health. Trying to keep up with the intense demands of modern life can be exhausting. Between family life, career aspirations, personal development goals, social life, and exercise goals, it can be difficult to get 7 to 8 hours of quality sleep each night.
Whatever the reason, the mood we wake up in can linger throughout the day if we let it, affecting our state of mind toward everyone and everything around us. According to one study, lack of sleep causes certain emotions to increase in intensity while we're awake, and we react more strongly to negative stimuli. Research has also shown that the balance between our positive and negative moods tilts heavily toward the negative when we're sleep deprived. Studies in which participants felt stressed before falling asleep showed that they took longer to fall asleep, woke up more often during the night, and did not sleep as well or as long as the non-stressed group. Studies also show that waking up stressed can even hurt our performance, particularly in how we learn and retain information. It's clear, then, that there's a great synergy between sleep and our emotional well-being: taking care of one can improve the other. Poor sleep can affect our mental state, making us feel negative emotions more strongly and making daily life difficult. On the other hand, the stress, thoughts, and conflicts we experience can all hurt our sleep. Not only is sleep important for daily life, but the quality and duration of sleep can also have a major impact on our health. Everyone has a circadian rhythm (or internal biological clock) that helps control our daily sleep and wake patterns. Our circadian rhythm is controlled by a small but very important part of the brain called the hypothalamus. This rhythm is largely guided by genes and other natural factors such as hormones, but it can also be affected by several external elements, the most important being light and darkness. Our bodies naturally respond to darkness by producing melatonin, a hormone that helps induce sleep, and then suppress melatonin when it's light to stay awake. Our bodies then use this to predict our future sleep-wake cycles to prepare for when we need to sleep and stay awake.
While we may not be able to address “all” the factors that interfere with our sleep, there are small lifestyle changes we can make to our daily routines that can have a positive impact on our mental well-being and ultimately promote good sleep. Here are some simple ways to improve your sleeping habits and wake up feeling refreshed.
Try to establish a consistent routine of going to bed and waking up at the same time every day.
● When it's time to sleep, the darker the room, the better: Make your bedroom as dark as possible and let in as much natural light as possible when you wake up. If you have trouble waking up when it does, darkness is because your body needs some form of light to suppress melatonin and reset its clock. Ideally, natural light is best, but this is not always possible, and a dawn simulator (which emits a gradual light spectrum resembling dawn, promoting a gentle awakening) can often help as a suitable alternative. ● Disconnect from devices. The bed is for sleeping – avoid bringing work, phones, and laptops into the bedroom! Phones emit a blue light that can severely disrupt sleep. For the best sleep results, keep these digital devices out of your bedroom at all times. ● Less faking. Caffeine and alcohol are two big culprits. People assume alcohol helps them sleep, but in reality, it causes high levels of sleep disruption. You may fall asleep more easily, but the quality will be lower. ● The best temperature for falling asleep is somewhere between 18 °C and 24 °C. Keeping a cool temperature helps your body regulate its temperature. ● Relaxation. Relaxing is so important when preparing for sleep. This could be doing some stretches, reading a book, or writing a to-do list for the next day to clear your mind. ● Mindfulness can make a huge difference to our stress levels. A lot of our stress comes from dwelling on the past or imagining things that will happenare going bad in the future. But being present and mindful helps us clear our minds, tune into our bodies, and face whatever the moment calls for. When you feel stressed, take a moment to notice the sensation of your belly rising and falling as you breathe deeply. By doing this, you bring yourself back to the present. ● Exercise regularly: Moderate exercise in the morning or early afternoon can help you relax and fall asleep more easily at night. ● Journaling. Writing about our thoughts and feelings has been shown to have a calming effect on the amygdala, the part of the brain responsible for fight or flight. Write in a journal or type into your phone, noting your thoughts and describing how you feel. Why is sleep important for our emotional well-being?
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