Psychologist John Duffy, book author “Raising a New Teenager in an Age of Anxiety” talked about the influence of the quality of sleep on the emotional state of a person. Our sleep patterns have a profound effect on our mental health. The psychologist suggested several ways to improve your sleep patterns and psycho-emotional state.
According to the US Centers for Disease Control and Prevention, adults should sleep at least 7 hours a night, although one in three people spend less time sleeping.
Poor sleep can cause stress, which contributes to anxiety, depression, and negatively affects the brain’s ability to focus. It also interferes with activities that maintain a stable emotional state. For example, teens with irregular sleep patterns during the week may experience “social jet lag.” Beginning on Monday morning, their academic performance declines and their social skills deteriorate. This leads to tardiness, truancy and unwillingness to study. This problem also applies to adults.
According to John Duffy, developing sleep habits is one of the fastest and most effective ways to improve the mental health of an individual or family.
Here are some ways to improve your sleep:
- do not use your phone or other gadgets before bed. Half an hour before bedtime, it is better to read a paper book, meditate, or turn on soothing music. Smartphone addiction can cause sleep problems, especially when phones are used late at night, according to a recent study by students at King’s College London;
- clearly set the time when the whole family should go to bed. This habit will allow all family members to quickly get used to observing “sleep hygiene”. Make changes to your sleep patterns gradually, such as reducing bedtime by 15-30 minutes per week;
- exercise throughout the day. A survey by the National Sleep Foundation found that people who exercise regularly are almost twice as likely to report that they get enough hours of sleep;
- remember that sleep begins an hour after you go to bed. Separate the late evening from the rest of the work and hassle. Allow yourself to relax for a couple of hours before bed: dim the lights, watch a light film, TV series, or read a book. This will set you in the mood for relaxation.
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