In this episode mental health practitioner Margaret Kamara talks about the importance of sleep hygiene to enhance a better mental function.

WHAT IS SLEEP HYGIENE?
Sleep hygiene refers to a set of practices and habits that promote quality sleep and overall sleep health. These practices include:

1.Regular sleep schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock and promotes better sleep.
2.Create a relaxing bedtime routine: Establishing a calming routine before bed, such as reading, taking a warm bath, or practicing relaxation exercises, can signal to your body that it’s time to sleep.
3.Create a comfortable sleep environment: Make sure your bedroom is dark, quiet, and at a cool temperature. Use comfortable bedding and a supportive mattress and pillow.
4.Limit exposure to electronic devices: The blue light emitted by electronic devices, such as smartphones, tablets, and computers, can interfere with your sleep. Avoid using these devices at least an hour before bed.
5.Avoid stimulants: Avoid consuming caffeine, nicotine, and alcohol close to bedtime, as they can disrupt sleep patterns and make it harder to fall asleep.
6.Exercise regularly: Engaging in regular physical activity, preferably earlier in the day, can help promote better sleep. However, avoid exercising too close to bedtime, as it can increase alertness and make it harder to fall asleep.
7.Avoid large meals and excessive fluids before bed: Eating a heavy meal or drinking excessive fluids before bed can cause discomfort and disrupt sleep. It’s best to have a light snack if needed.
8.Manage stress: Stress and anxiety can interfere with sleep. Engage in stress-reducing activities, such as meditation, deep breathing exercises, or journaling, to help calm your mind before bed.
9.Limit daytime napping: While short power naps can be beneficial, especially for those who are sleep-deprived, long or late afternoon naps can interfere with nighttime sleep.
10.Seek help for sleep disorders: If you consistently struggle with sleep problems, such as insomnia or sleep apnea, it’s important to seek medical help from a healthcare professional who specializes in sleep disorders.

By following these sleep hygiene practices, you can improve the quality and duration of your sleep, leading to better overall health and well-being.