Have you been feeling stressed, anxious, or frazzled recently? If you haven’t been sleeping well, your lack of shut-eye might be the cause. Insufficient sleep can have an adverse effect on your mental health. By making some lifestyle changes to improve your quality of sleep, from choosing an adjustable pillow to writing in a journal before bedtime, you can also support your mental health. Here are a few strategies you can use to get your sleep schedule under control for the sake of your mental health.

Make Your Bed More Comfortable

If you’re sleeping on the wrong mattress and using inadequate bedding, you might be tossing and turning all night! Consider swapping out your current mattress for a new one. Healthline recommends thinking about how much support you’ll need and buying a mattress from a company that offers a trial period in case you find their product uncomfortable. You can also purchase new bedding that is appropriate for the temperature of your room.

Additionally, selecting the right pillow will help you feel truly refreshed and energized when you wake up in the morning. Many people overlook the importance of pillow hygiene, so if you’ve been using the same pillow for a while, it might be a good time to purchase a replacement! Pillows that provide plenty of support will boost your sleep quality and overall well-being. Therefore, you may want to look into buying an adjustable pillow so that you can determine factors like height and softness.

Invest in Helpful Technology

While it’s always a good idea to power down your smartphone and laptop well before going to bed so that you’re not distracted and alert late at night, sometimes technology can actually help you improve your sleep schedule. For instance, if you think that listening to white noise or soothing music would allow you to relax when you want to doze off, you could buy a pair of speakers for your bedside table. Furthermore, if your current alarm clock gives you a harsh wake-up call, you could switch to a natural light alarm clock like the Sunrise Digital LED Alarm Clock, which will wake you up gradually by making your room brighter to mimic the morning sunrise.

Set Boundaries if You Work from Home

Whether you work for a company or run your own business, it’s easy to let your work life bleed into your personal life. With your work computer mere steps away, late-night email reviews, working odd hours and drinking too much caffeine can all hinder your ability to sleep. This is why it’s so important to have a start and stop time, as well as a regular bedtime routine you can stick to – one without blue light.

Write in a Journal

Do your racing thoughts tend to keep you up at night? If so, keeping a journal may help you get your worries off your mind before you go to bed. You might want to block off about a half-hour at the end of the day so that you have plenty of time to write. When you’re writing in a journal, you have complete freedom, so feel free to write about whatever you want!

Start a Fitness Routine

Maybe you’re rarely tired at the end of the day. If this is the root of your sleep problems, it’s time to start exercising during the day! The Sleep Doctor states that exercise can reduce your stress and anxiety levels, help you feel tired by bedtime, and even lower your blood pressure. Moving your body each day, even at the office, is essential to getting quality sleep.

Try Supplements

Herbal supplements or melatonin can be helpful for getting to sleep if that’s where you struggle the most. Online stores like Evenbetternow offer a variety of products and formulations that provide sleep support. While these aren’t habit-forming, these sorts of products should be used as a way to get over your sleep rut.

Talk to Your Doctor

If you suspect that you might be dealing with a sleep disorder, make an appointment with your primary care doctor. Trying to overcome an issue like this on your own might prove impossible. They will be able to suggest treatments that can help you get a solid eight hours of sleep each night.

Sleep is one of the pillars of a healthy life. Without enough sleep, you won’t be able to reach your full potential. By implementing these strategies, you’ll notice significant improvements in your mental and physical health.

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