The Dalai Lama once said, “Sleep is the best meditation.” The Dalai Lama sure had it right, did he not? How you sleep the night before can make or break your entire day. The best way to ensure you get the rest you need is to incorporate good sleep habits into your daily regimen. Sleep hygiene can improve your sleep health and allow that much-needed and well-deserved rest. This article will discuss insomnia and reasons for sleeplessness, treatments, mindfulness, the impact on recovery, and helpful tips for good sleep hygiene.
Following a daily sleep, hygiene regimen improves your sleep by tuning into your biological clock and circadian rhythms. Circadian rhythms encompass your physical, mental, and behavioral activities within a 24-hour cycle.
Chronobiology, or the study of circadian rhythms, includes animals and plants. It tells us that our natural responses are responding to light and dark, explaining why we may be unable to sleep in a lighted room.
Your body consists of an interconnected system. What you do and when you do it have a ripple effect that can positively or negatively impact some biological processes. Practicing good sleep hygiene provides your body clock with the recalibration ability to sync your system and improve its efficiency, aiding in your overall health and well-being.
If you have ever had insomnia, you know it is much more than losing sleep. Temporary insomnia happens to many of us; it is annoying and bothersome, but the body usually corrects itself quickly. However, underlying causes, including physical or health issues, need addressing if your insomnia persists.
Insomnia is widespread and can be associated with mental distress issues, psychosocial impairment, physical illnesses, and various other conditions. Studies reveal that people experiencing sleep issues consult their general practitioner more often than other professionals and usually prefer sleep hygiene education (SHE) instead of medication.
According to the Journal of Family Medicine and Primary Care, chronic insomnia is prevalent in 33% of adults. Risk factors of chronic insomnia encompass age, sex, mental and physical illness, and working other than day shifts. The effects of chronic insomnia may include frequent accidents, memory impairment, absenteeism, and frequent doctor visits. A high risk of depression is the most significant impact of insomnia.
According to the Centers for Disease Control and Prevention (CDC), you can practice good sleep hygiene in several ways. These include:
Other tips you can incorporate into your sleep-readiness regimen that may assist in providing restful, quality slumber include:
Cognitive-behavioral therapy (CBT) is a form of psychological treatment effective for various issues, including depression, anxiety, substance use disorders (SUDs), eating disorders, and other mental health concerns. Although CBT is not directly associated with affecting sleep disorders, it may help reduce sleeplessness caused by anxiety, depression, and other CBT-treated issues.
An alternative treatment for sleep disturbances is mindfulness meditation, and it is gaining attention. Mindfulness means paying purposeful engagement in the present moment; it means accepting without judgment.
Studies reveal that clarifying present-moment awareness, instead of dwelling on the past or future, may help transform cognitive patterns and dysfunctional behaviors. Mindfulness meditation targets emotional processes by decreasing cognitive reactivity and promoting an honest reappraisal of conspicuous experiences. Cognitively controlling the emotional reaction to thought may help boost the ability to fall asleep.
If you or a loved one is in recovery, you know the importance of a good night’s sleep. Proper rest gives the mind and the body a better opportunity to heal. Coping with substance abuse or mental health symptoms in early recovery is also more attainable without sleep deprivation.
All facets of recovery work more efficiently with routine and consistency; the same goes for getting the sleep needed to progress through recovery. Everything you do during recovery prepares you for better life and well-being. So get some sleep!
At SoCal Mental Health, we recognize the importance of finding a treatment center that aligns with your specific needs for mental health and substance use disorder recovery. We are dedicated to connecting individuals across Southern California with centers that offer personalized treatment programs. These facilities provide a range of therapies, both traditional and innovative, to ensure that each person’s unique recovery journey is supported.
Understanding that each individual’s path to recovery is different, the treatment centers we recommend are equipped to handle a variety of needs, including the crucial aspect of sleep hygiene for overall well-being. If you’re looking for a treatment center that caters specifically to your recovery needs, SoCal Mental Health can help guide you to the right resources. Discover a path to better mental health and wellness with a treatment program tailored just for you.
