00:00The most important factors affecting our mental health is none other than sleep.
00:05So today's video is going to be all about what are the 15 importance of sleep hygiene
00:09for mental health.
00:11Now before we get into that, let me ask you guys a question.
00:15Do you have trouble sleeping at night?
00:17Like falling asleep or staying asleep?
00:19If you do, then you definitely need to watch this video because it will teach you exactly
00:24how you can improve your quality of sleep so that you can live a better life.
00:28So without further ado, let's dive in.
00:32Sleep is one of the most important factors affecting our mental health.
00:36When we are well rested, we are more likely to have positive thoughts, be more productive,
00:41and make better decisions.
00:43However, when we are sleep deprived, it can lead to negative consequences for our mental
00:48health.
00:49In fact, research has shown that poor sleep can increase the risk of mental health problems
00:53such as depression and anxiety.
00:56Now that we know how important sleep is for our mental health, let's take a look at some
01:00of the ways that sleep hygiene can help us achieve a good night's rest.
01:04Number one, stick to a sleep schedule.
01:07Going to bed and waking up at the same time every day helps to regulate your body's natural
01:11sleep-wake cycle.
01:13This makes it easier to fall asleep when it's bedtime and wake up when your alarm goes off.
01:18To stick to a sleep schedule, set a bedtime that allows for seven to nine hours of sleep
01:22each night and use an alarm clock to wake up at the same time each morning.
01:26No.
01:27Two, create a relaxing bedtime routine.
01:31A relaxing bedtime routine can signal to your body that it's time to go to sleep.
01:36Some relaxing activities to include in your routine might be taking a warm bath, reading
01:40a book, or listening to calming music.
01:44Avoid screen time for at least one hour before bed as the blue light emitted from screens can
01:48interfere with the production of melatonin, a hormone that helps promote sleep.
01:53Number three, make sure your bedroom is dark, quiet, and cool.
01:57Darkness helps to promote the production of melatonin, while a cool room temperature makes
02:01it more comfortable for sleeping.
02:04You may want to invest in blackout curtains or earplugs if noise or light is a problem
02:08in your area.
02:09Number four, avoid caffeine and alcohol before bed.
02:13Caffeine has a half-life of five to seven hours, and alcohol can disrupt sleep in the later
02:18stages of the night.
02:20Try to avoid having any caffeine after lunch and save alcohol for earlier in the evening
02:24rather than before bed.
02:26Number five, get some exercise, but not too close to bedtime.
02:31Exercise can help improve sleep quality, but it's important to avoid exercising too close
02:35to bedtime as the energy boost from exercise can make it harder to fall asleep.
02:40Try to finish your workout at least three hours before bedtime.
02:45Six, don't eat heavy meals before bed.
02:48Eating a heavy meal before bed can cause heartburn and make it difficult to fall asleep.
02:53Try to eat dinner at least two hours before bedtime.
02:56If you're hungry, have a small snack instead of a full meal.
03:00Number seven, limit screen time before bed.
03:04As I mentioned earlier, the blue light emitted from screens can interfere with the production
03:08of melatonin.
03:09So try to avoid using your phone, tablet, or computer in the hour before bed.
03:14If you must use screens, install a blue light filter app or wear blue blocking glasses.
03:20Number eight, don't use your bed for anything other than sleeping.
03:24Your bed should be associated with sleep only.
03:26So avoid watching TV, working, or eating in bed.
03:31If you have the habit of using your bed for other activities, it can make it harder to
03:34fall asleep when it's time for bed.
03:37Numbers nine, take a nap if you can.
03:40If you have the option to take a nap during the day, go for it.
03:44Just make sure it's no longer than 30 minutes.
03:47Taking a short nap can help improve alertness and performance without causing any significant
03:52changes in your sleep cycle.
03:53Ten, consider using a sleep aid.
03:56If you've tried all of the other tips on this list and you're still having trouble sleeping,
04:01you may want to consider using a sleep aid.
04:03There are many different types of sleep aids available.
04:05So talk to your doctor to find out which one is right for you.
04:09Eleven, rule out underlying medical conditions.
04:12If you're still struggling to sleep despite trying good sleep hygiene, it's important
04:16to rule out any underlying medical conditions that could be contributing to your insomnia.
04:21Conditions such as restless leg syndrome, sleep apnea, and other breathing disorders can
04:26make it difficult to sleep.
04:28So be sure to talk to your doctor if you suspect that an underlying medical condition is affecting
04:32your sleep.
04:33Twelve, don't stay in bed if you can't sleep.
04:37If you can't sleep, get out of bed and do something relaxing until you feel tired.
04:42Then go back to bed.
04:44This may seem counterintuitive, but it can actually be helpful in breaking the association
04:49between your bed and wakefulness.
04:51Number thirteen, avoid large amounts of water before bed.
04:56Waking up to use the bathroom at night can disrupt your sleep.
04:59So try to drink most of your fluids earlier in the evening.
05:03Number fourteen, protect your sleep schedule on weekends.
05:07It can be tempting to sleep in on weekends, but doing so can actually disrupt your sleep
05:11schedule and make it harder to fall asleep on Sunday night.
05:15Try to stick to your regular sleep schedule as much as possible, even on weekends.
05:20And finally, number fifteen, give it time.
05:23It can take some time for sleep hygiene practices to start showing results.
05:28So don't get discouraged if you don't see improvement right away.
05:32Just keep trying and be patient.
05:35If you guys enjoyed this video, then please leave a like and subscribe to the channel.
05:39We would really appreciate it.
05:41Also, please share this video with your friends and family.
05:44They might find it helpful as well.
05:46And that's it for today.
05:47Thanks for watching.
05:48We'll see you next time.
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