We often hear people saying “Looks like, you woke up on the wrong side of the bed.” To be honest there is a bit of truth in this colloquial saying. It’s no secret that sleep has an essential or to be precise a vital play in determining one’s physical and mental well-being.
A poor sleep can have a negative impact on your health. It can leave you feeling irritable, tired and exhausted in short-term, but prolonged disruption on your sleep cycle can turn tables leading to long term disorders and consequences including heart disease, type-2 diabetes, depression , insomnia, anxiety or bipolar disorders.
The complexity between sleep and mental health has been long known and is affected by a multitude of factors you may recognize some from below:
- INSOMNIA – Finding it hard to fall asleep or wake up earlier than you wanted to.
- DISTURBANCES – Nightmares, panic attacks, flashbacks or psychosis during sleep.
- WAKING UP – finding it hard to wake up or get out of bed
- EXTREME EXHAUSTION – often feeling too tired or exhausted during the day.
- PROLONGED SLEEP – sleeping for longer than usual or feeling constantly sleepy.
If you witness sleeping problems you might,
- Feel anxious, depressed or suicidal
- Experience Psychotic episodes which can trigger mania, psychosis or paranoia
- Feel lonely or isolated
- Struggle to concentrate
- Fail to plan and make decisions
- Feel irritable and lack drive to do things
- Struggle to maintain a cordial relationship with family and friends
- Constantly feel negative, discouraged, lazy and have issue with your daily life.
- Often prone to health problems.
WHAT CAUSES PROBLEMS WITH SLEEP?
Lack of sleep may trigger the onset of certain psychological conditions, although researchers are not completely certain of the underlying reasons for this. Because of this circular relationship between your sleep patterns and your mental state, it is important to talk to your doctor if you are having problems falling or staying asleep.
What may be your cause to sleeplessness… Consider and analyse the following possibilities:
- STRESS/WORRIES – Financial, Personal, Emotional, Physical or Mental worries.
- PLACE YOU SLEEP – an uncomfortable bed, pillows, sleeping position or ambience.
- SLEEP DISORDERS – in relation to health and heredity
- RECREATIONAL DRUGS/ ALCOHOL
- IRREGULAR SLEEP CYCLE – Due to profession.
- TRAUMA – Coping up with current or past trauma.
TIPS TO IMPROVE YOUR SLEEP
A common cause of sleeping problems is poor sleep hygiene. Stepping up sleep hygiene by cultivating habits and a bedroom setting that are conducive to sleep can go a long way in reducing sleep disruptions.
In addition to seeking help from medical professionals, there are certain steps that you can try out on your own to improve your sleep and well-being. Having good sleep cycle, hygiene, or practices that support sleep, are critical to staying rested and to avoid sleep and exhaustion during the day.
- Invest in a good quality mattress, pillows and/or bedding accessories such as orthopedic memory foam to relive physical stress and discomfort.
- Cut down your coffee intake especially close to bedtime
- Set a steady sleeping schedule
- Try out relaxation techniques such as yoga, meditation, or physical exercise
- Avoid alcohol, tobacco or sleep disrupting medications or drugs
- Put away electronic gadgets.
- Take a break from stressful activities; go on a quick vacation or a spa date.
- Include therapeutic/sleep inducing ingredients such as chamomile, almonds, bananas, oats or warm milk in your diet.
- Listen to therapeutic/calm music, read good books
- Block excess light/sound that could disrupt sleep.
Talk to a healthcare professional if you suspect that your sleep problems might be caused by or contributing to a mental health condition. Depression, anxiety, and other psychiatric disorders can interfere with sleep, but addressing your sleep problems may also have a positive impact on your psychological symptoms.
Snooze tip: Drink chamomile infused tea every night before bed to calm your senses internally.
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