The importance of sleep for emotional and physical health
A sober pace of life and a balanced schedule always depend on how we are organized, how aware we are of our inner limits and patterns.
Rules are important and their role is to bring stability into our lives and leave room for flexibility. Following the right rule for our lives will make us feel comfortable and not constrain us. Therefore, the following recommendations are best applied according to your own needs, not because you HAVE to. Otherwise, they will become just another rigid thing and you will lose motivation to follow them.
Sleep plays a crucial role in maintaining good emotional and physical health. Everyone knows the state of being after a night with little or no sleep. We’ve prepared some tips for restful mornings.
1. Stick to a sleep schedule
Set aside a maximum of eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours.
If you don’t fall asleep in the first 20 minutes, get out of the bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you are tired.
2. Watch what you eat and drink before bedtime. Don’t go to bed hungry or stuffed. In particular, avoid heavy or heavily cooked meals within a few hours of bedtime. It’s good to know that the stimulating effects of nicotine and caffeine also take a few hours to wear off and can wreak havoc on sleep quality. Even though alcohol can make you feel sleepy, it can disturb your sleep later in the night.
3. Create an ideal sleep room. Often this means cool, dark and quiet. Avoid prolonged use of screens that emit light, especially blue light, just before bedtime.
Doing some relaxing activities before bedtime, such as taking a bath or using relaxation techniques, could promote better sleep.
4. Limit daytime naps
Long daytime napping episodes can interfere with nighttime sleep. If you choose an afternoon nap, limit yourself to no more than 30 minutes and avoid doing so towards the end of the day.
5. Include physical activity in your daily routine
Regular physical activity can contribute to better sleep. But avoid being active too close to bedtime. Spending time outdoors every day could help.
6. Try to sort out worries or concerns before bedtime.
Stress management might help. Start with the basics, such as organizing, prioritizing and delegating tasks.
Almost everyone has the occasional sleepless night, but if you often have trouble sleeping, contact a psychotherapist. Identifying and treating any causes of sleeplessness can help you get the better sleep you deserve.
Valentina Simon, psychotherapist for couples and families