October is an important month for raising awareness of the affects of mental health. In light of this, Mlily are committed to educating everybody on the importance of stress free sleep for better mental health.
Many of us take sleep for granted, but it is an essential for our mood, wellbeing and daily function. Mlily’s mission is to bring you a range of high quality mattresses, designed with you in mind to provide you with a better night’s sleep. We use unique and advanced technology to provide you with maximum support and high-end comfort, ensuring you wake up feeling refreshed and ready for the day ahead.
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Find out how you can practice better sleep hygiene by making some small changes to your routine and lifestyle…
Tips for a good night time routine
Avoid blue light exposure before bedtime
Your phone, tablet, and TV emit light that keeps your brain awake, so try to limit them an hour before bedtime. Checking email or doing work right before bed can also trigger anxious thoughts and make it difficult to calm your brain. Consider setting an alarm to remind you to shut screens off at an adequate time before bed. Instead, consider listening to music or reading a book to quiet your mind.
Tailor your environment
Controlling light, sound, and temperature can help you get a good night’s rest. The darker, quieter, and cooler you can keep your bedroom, the greater chance you have of calming your mind and falling asleep. Taking a shower or bath shortly before bed can also help lower your body temperature and help you fall asleep more quickly.
Take a warm shower or bath before bed
Not only can this help you relax and de-stress, but it will also lower your body temperature which can help you fall asleep faster.
Daily tips for better sleep
Create an exercise routine that works for you
Exercise has been found to both lower anxiety and improve sleep. But try not to exercise right before sleep, as it can keep you awake. Moving your body in the morning or afternoon can help you get your sleeping and waking cycle back on track and also treat insomnia or sleep apnea.
Limit caffeine and alcohol
Drinking too much caffeine or consuming it too late in the day can increase anxiety and inhibit sleep. Consuming alcohol close to bedtime can also increase your heart rate and keep you up. Drink plenty of water throughout the day, but don’t drink too much before bedtime, as trips to the bathroom can keep you anxious and alert.
Keep a journal
Writing down your thoughts and worries can help you to get them out in the open so you can address them. Keep a journal by your bed so you can write down any anxiety that may come up in the moments before bed. Writing down a to-do list for the following day can also help you get to bed sooner.
Schedule worry time
A scheduled time to focus on worrying is a technique used in cognitive-behavioral therapy (CBT). To do this, set aside a specific time of the day to worry about everything you have going on. The goal of this is to address the causes of that worry before it can get out of control.
Calm your mind
There are many relaxation techniques that can help you calm your mind throughout the day and improve sleep. Mindfulness meditation, yoga, and breathing exercise can help you achieve calm, but it can also be as simple as taking a walk when you have a short break at work. If you practice techniques for calming your mind during the day, then it will be easier to trigger your relaxation response at night.
Ask for help
Sometimes managing anxious worry and improving sleep is more complicated than simply turning off your phone or getting adequate exercise. Never hesitate to ask for help if you need it from your doctor or a counselor. Sleep problems and anxiety are highly treatable, so consider whom you can recruit today to help you rest your mind and body.