SLEEP FOR MENTAL FITNESS
Sleep Habits and Best Practices
Sleep issues are incredibly common, affecting approximately 1 in 5 people. Poor sleep can lead to increased stress, anxiety, and difficulty concentrating, making it crucial to prioritise quality rest. The good news is that solutions to improve sleep are within reach. However, there is no one-size-fits-all approach—finding what works best for you requires experimentation and commitment to problem-solving.
Below are some of the best tips for getting a great night's sleep and the mental fitness boost that comes with it!
A quick note before we begin: Solutions to any problems that are keeping you awake at night are usually best solved in the daytime. Doing the therapeutic work on any longer term issues keeping you awake at night is often best tackled with the support of a coach, counsellor or therapist.
Sleep Strategies for Better Mental Health
Sleep Discipline: The 20-30 Minute Rule
If you often lie awake in bed, consider going to bed later so you are more fatigued when you do. This may result in fewer hours in bed, but a higher quality of sleep.
Sleep Restrictions
If you often lie awake in bed, consider going to bed later so you are more fatigued when you do. This may result in fewer hours in bed, but a higher quality of sleep.
Unplug from Technology
Screen time before bed can disrupt your sleep cycle. Set a cut-off time for your phone, TV, and gaming devices. Similarly, in the morning, avoid screens immediately upon waking to help your body naturally transition into the day.
Pre-Bedtime Habits
Set an alarm to begin winding down an hour before bed.
Avoid screens, exercise, and late-night meals close to bedtime.
Prepare for the next day earlier in the evening to avoid overthinking at night.
Write down lingering thoughts or to-do lists before bed to clear your mind.
External Cues for Sleep
Nighttime cues: Take a warm bath, listen to light music, dim the lights, and change into pyjamas to signal to your body that it's time to sleep.
Daytime cues: Exposure to sunlight, cool showers, and exercise can help regulate your sleep cycle.
Behavioural Bedtime Habits
Stick to a consistent bedtime and wake-up schedule, even after a poor night's sleep.
Set an alarm that signals when to start winding down.
Certain foods like milk and bananas contain melatonin, which promotes sleep.
Essential oils like lavender, bergamot, and chamomile can have calming effects.
Use a heartbeat simulation device (such as a teddy bear with a heartbeat feature) for added comfort.
Environmental Influences on Sleep
Temperature control: A cool room with warm bedding helps signal sleep readiness.
Lighting: Avoid bright lights, use blackout curtains, and dim electronic lights.
Sound and ambiance: Consider white noise machines or calming nature sounds.
Pro Tips for Bedtime Self-Soothing
These techniques are effective not only for sleep but also for daytime stress management.
1. Self-Talk
If you don’t fall asleep right away, remind yourself that simply resting is beneficial. Nighttime often amplifies worries and anxieties, so learning to break the cycle of rumination can be key.
2. Distraction Techniques
Listen to lo-fi music or classical tunes to promote relaxation.
Play an audiobook to gently lull yourself to sleep.
Engage in a mundane brain challenge, like counting backward.
3. Relaxation Exercises and Deep Breathing
Breathing techniques, such as box breathing, help calm the nervous system and prepare your body for sleep. Try guided relaxation exercises through YouTube or sleep apps.
4. Meditation and Mindfulness
Meditation apps like Calm and Headspace offer guided exercises that can help shift your focus away from anxiety and toward relaxation.
5. The 5-4-3-2-1 Grounding Technique
This method helps manage anxiety and stress by bringing attention to the present moment. Identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
6. The Ice Technique
Applying ice cubes to your wrist or hand can jolt your system out of a panic response, shifting focus from intrusive thoughts to physical sensation.
Additional Sleep Tips
Don't Lie Awake Too Long: If you can’t fall asleep within 30 minutes, get out of bed and engage in a non-stimulating activity until sleepiness returns.
No Snooze Button: Regardless of how well you slept, get up when your alarm rings. Keeping your alarm out of arm’s reach can help you resist the urge to snooze.
To Nap or Not to Nap?: Some people benefit from power naps, while others find that daytime naps interfere with nighttime sleep. Experiment and track your results in a sleep diary.
Keep a Sleep Diary: Track your sleep patterns to identify factors that may be affecting your rest, such as caffeine intake, exercise, or stress levels.
Educate Yourself on Circadian Rhythms: Understanding your sleep cycle can help you better manage wake-ups during the night and prevent anxiety over disrupted sleep.
Final Thoughts
With any sleep strategy, consistency is key. Practice techniques regularly before deciding if they work for you. If one method proves ineffective after a week, try a different approach.
If rumination or stress is disrupting your sleep, remember that nighttime is not the time to solve problems. Instead, focus on techniques that create mental distance from intrusive thoughts. Writing them down or using distraction techniques can help prevent them from keeping you awake.
In Module 3 of the Adventure Map Mental Fitness Program, we explore ways to nurture overall well-being. Alongside other foundational habits, quality sleep is a fundamental pillar of mental fitness. Prioritising rest can significantly enhance your mental health and daily functioning.
