Unlocking the Secrets of Better Sleep: A Psychologist’s Guide to Better Sleep Hygiene

Have you ever woken up feeling exhausted and unrested, despite getting what you thought was a full night’s sleep? Or perhaps you find yourself tossing and turning, unable to drift off peacefully. If this sounds familiar, you are not alone. Many of us struggle with sleep, but understanding the importance of good sleep and adopting healthy sleep habits can make a lot of difference in our physical and mental well-being.

Think of sleep as your body’s reset button. Throughout our waking hours, we encounter a multitude of experiences, challenges, and emotions. While we snooze, our bodies work hard to repair and rejuvenate itself, and our brains sort through the events of the day, helping us make sense of our experiences. It gives our mind the opportunity to heal any unresolved problems. Without adequate sleep, these unresolved issues can linger, resurfacing as problems that affect our daily functioning.

So, how can we ensure we are getting the restorative sleep we need?

First and foremost, it is crucial to establish healthy sleep habits. This means you should create a sleep schedule and stick to it. Follow a routine of going to bed and waking up at the same time every morning. This helps regulate your body’s internal clock and can improve the quality of your sleep.

Our biological clock, governed by the circadian rhythm, regulates when we should sleep, wake up, and stay awake. By exposing ourselves to sunlight in the morning and reducing screen time before bed, we can help reset this internal clock, signalling to our bodies when it’s time to rest and when it’s time to rise.

Additionally, there are natural methods to induce sleep.

Limiting exposure to blue light from screens and opting for warmer, yellow lighting around sleep time can promote relaxation and signal to our brains that it is time to wind down. For those who are unable to fall asleep quickly, deep breathing exercises can work wonders. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth with a gentle humming sound. This can help calm your mind and relax your body.

One should also prioritise night-time sleep over daytime naps. While it may be tempting to compensate for a poor night’s sleep with a midday snooze, this can disrupt your natural circadian rhythm and interfere with hormone secretion essential for proper sleep-wake cycles.

Physical activity also plays a significant role in sleep hygiene.

Engaging in regular exercise, such as walking, jogging, or swimming, can improve the quality of sleep. Even if your job requires long hours of sitting, incorporating short fitness breaks throughout the day can make a difference.

By adopting these simple strategies, you can improve your sleep hygiene and enjoy the many benefits of a good night’s sleep. By adopting healthy sleep habits, reducing screen time before bed, incorporating natural sleep-inducing techniques, and staying physically active, you can unlock the transformative power of sleep and live your life to the fullest.

Remember, early to bed and early to rise truly does make all the difference.

(Henna Ayoob is a highly regarded Consultant Psychologist and entrepreneur in Calicut, Kerala, specialises in psychological well-being. With a focus on sleep science, she is known for her expertise in guiding individuals toward optimal mental health. Henna is committed to fostering a healthier and more balanced lifestyle for her clients.)