To coincide with Mental Health Awareness Week (9th – 15th May), the UK’s most trusted sleep brand, Silentnight, shares its sleeping tips to improve a range of mental health issues including loneliness.
The Mental Health Foundation announced that the theme for this year is loneliness. Loneliness affects many Brits throughout the year and is known to be a key driver of poor mental health.
According to recent research, around 16 million UK adults suffer from sleepless nights with two thirds (67%) suffering from disrupted sleep. It turns out waking up on the wrong side of the bed holds truth, but making simple changes to bedtime habits can have a profound impact on mental wellbeing.
Silentnight’s Sleep Expert, Hannah Shore, reveals ten top tips for helping you sleep more soundly this Mental Health Awareness Week and beyond
1) Keep to a bedtime schedule
Going to bed and waking up at the same time each day programmes the body to sleep better, resulting in feeling more motivated and positive throughout the day.
2) Enjoy the outdoors
Going outside and being exposed to natural daylight can really help boost your mood and increase energy levels.
3) Turn off the devices
Turning off any devices or screens at least an hour before bedtime can make it easier to fall asleep and wake up the following day.
4) Wind down before bed
Winding down properly before falling asleep can improve the quality of sleep. Participating in relaxing activities helps the brain re-focus and remain calm.
5) Clear the mind
Making a list before bed to relieve any heavy thoughts can be beneficial, alongside lunch preparation or picking out your outfit the night before.
6) Create a good environment
Achieve a good environment for sleeping in with support from a good mattress and pillow, regulate a comfortable room temperature or with lined curtains to block out any unwanted light.
7) Avoid late afternoon naps
Avoid late afternoon napping as this can make daytime sleepiness worse because it can interfere with night-time sleep. However, a short mid-day nap can boost memory, improve job performance, and lift the mood.
Hannah Shore, Sleep Knowledge & Researcher Manager at Silentnight said, “It’s so important to consider how sleep can affect our mental wellbeing. Implementing small steps into your evening routine can really make the world of difference, from helping you have an undisturbed sleeping pattern to increasing your mood.
“Loneliness has been a huge issue over the past couple of years and this can have a negative impact on mental health. Connecting with a friend, family member or neighbour can cheer you up instantly.”