With many people’s schedules disrupted and increased family dynamics unfolding across the country, it’s safe to say that most of us are grappling with irregular sleep patterns. It’s all too easy to let our routines slip, especially if you’re like me and suffer from FOMO. However, for those of us with anxiety, straying from a consistent sleep routine can lead to more than just a few missed hours of sleep.
I’ve learned, time and again, that cultivating healthy sleep habits—often called sleep hygiene—is essential for my well-being. While I may not always enjoy going to bed at the same time or waking up early, I recognize that prioritizing my sleep hygiene is vital for my mental health, much like taking medication for anxiety or blood pressure.
According to Dr. Lisa Thompson, a health expert at the CDC, “As a nation, we are not getting enough sleep. Simple lifestyle changes, such as maintaining a consistent bedtime and avoiding screens before sleep, can greatly improve sleep quality.” Every now and then, staying up late or sleeping in is fine, but I’ve discovered that chronic sleep deprivation amplifies my anxiety significantly.
As a busy parent, my evening and morning routines are interconnected, resting on the foundation of a good night’s sleep. I typically go to bed around midnight and rise by 7:30 a.m. However, unlike my husband, who falls asleep instantly, I must prepare my mind for rest. This involves establishing a calming routine that includes reducing screen time, cutting back on caffeine, and saying an early farewell to my beloved wine slushies.
On nights when I feel particularly restless, I create a soothing environment with dim lighting and perhaps an aromatherapy shower or bath to signal to my body that it’s time to unwind. To combat my urge to scroll through my phone, I keep it out of reach, preventing distractions that might pull me away from relaxation.
When my thoughts begin to race, reminding me of my to-do list or any unfinished tasks, I practice mindfulness. I focus on my breath, inhaling deeply and exhaling slowly, allowing myself to embrace those rare moments of stillness. At times, I massage areas of tension in my body or dedicate a few minutes to stretching. If I’m feeling particularly zen, I might listen to gentle white noise or a meditation track in hopes of achieving a deeper state of relaxation.
It’s important to note that what works for one person may not work for another. Some may struggle to find sleep despite trying various relaxation techniques. In such cases, consulting a physician is a wise choice to rule out any underlying health issues. However, for those without medical concerns, committing to improved sleep hygiene can be a game changer, especially if anxiety is a constant companion.
Establishing this nightly routine has become a precious time for self-care, enabling me to unwind and recharge in a way that I otherwise wouldn’t prioritize. Maintaining a consistent schedule has brought remarkable benefits to my sleep health and overall mental well-being.
I still indulge in a late-night or two, perhaps binge-watching videos until the early hours. Yet, I consider these exceptions rather than the norm. I’ve come to realize that my sleep hygiene practices align closely with what I need to thrive each day. By carving out just a bit of time for sleep and self-care, I’ve discovered a path to becoming the best version of myself.
For further insights, you can check out this informative post on home insemination, which discusses related topics. Also, for those interested in understanding more about fertility, this resource on IUI success can provide valuable information.
In summary, focusing on sleep hygiene has not only improved my nightly rest but also positively impacted my mental health. A consistent routine helps me feel more balanced and ready to tackle each day with a refreshed mind and body.