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Therapist-approved sleep hygiene techniques to unlock the power of quality sleep

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In our fast-paced world, where technology and deadlines often dominate our daily lives, the importance of quality sleep cannot be overstated.

Sleep is vital in maintaining overall wellbeing, impacting our physical and mental health.

Sleep is crucial for optimal cognitive function, emotional balance, and immune system support.

According to the World Health Organization (WHO), adults should aim for 7-9 hours of sleep per night to reap the full benefits of restorative rest.

It’s crucial to integrate effective sleep hygiene techniques throughout the day to achieve this.

Let’s explore Fettle’s therapist-approved top five tips to enhance sleep quality and overall wellbeing.

Why Sleep Matters:

Sleep is a fundamental biological need that allows our bodies and minds to recharge.

During sleep, the brain consolidates memories, repairs tissues, and releases essential hormones for growth and stress management.

Chronic sleep deprivation has been linked to various health issues, including cardiovascular problems, obesity, and impaired cognitive function.

Prioritising sleep is not a luxury but a necessity for optimal functioning in our daily lives.

WHO Guidelines on Sleep:

The World Health Organization emphasises the importance of sleep as a pillar of a healthy lifestyle.

Their guidelines recommend establishing a consistent sleep schedule, creating a sleep-conducive environment, engaging in physical activity, avoiding stimulants before bedtime, and limiting screen time.

Following these guidelines can significantly improve sleep quality and contribute to overall wellbeing.

5 Tips to Improve Sleep Hygiene:

  1. Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock, optimising the quality of your sleep.
  2. Create a Relaxing Bedtime Routine: Engage in calming activities an hour or two before bedtime, such as reading a book, practising mindfulness, or taking a warm bath. This signals to your body that it’s time to wind down.
  3. Optimise Your Sleep Environment: Make your bedroom a calm sleep sanctuary by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows to create an ideal sleeping environment.
  4. Limit Screen Time Before Bed: The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. Avoid electronic devices at least an hour before bedtime to improve sleep quality.
  5. Watch Your Diet: Avoid consuming large meals, caffeine, and alcohol before bedtime. These can disrupt your sleep patterns and hinder the quality of your rest.

Are techniques not working? If so, therapy can help:

Despite implementing these proven techniques, you may still need help with sleep issues. In this case, seeking therapy is a valuable option.

Therapists can explore underlying issues, such as stress, anxiety, or insomnia, and provide tailored strategies to address them.

Cognitive-behavioural therapy for insomnia (CBT-I) is particularly effective in treating sleep disorders by identifying and changing negative thought patterns and behaviours related to sleep.

Therapy can offer valuable support in managing stress, improving relaxation techniques, and enhancing overall mental wellbeing, ultimately contributing to better sleep quality.

Remember, the journey to better sleep starts with small, consistent changes prioritising your wellbeing.

You can find more wellbeing tips on our blog: www.fettle.ie/blog

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