March Mental Health Article

Sleep is one of the most powerful tools for overall well-being, affecting how we think, feel, and act. Prioritizing quality rest can help improve our mood, strengthen our immune system, and enhance cognitive function. However, many people struggle with falling asleep and staying asleep. Fortunately, some simple habits and routines can make a significant difference.

Getting at least seven hours of sleep per night is essential for optimal health. Studies show that six hours or less of sleep can suppress the immune system, slow reaction time, and increase stress levels. On the other hand, adequate sleep helps the body repair and rebuild damaged cells, reduces inflammation, and improves emotional stability.

Your bedroom should serve as a signal to your brain that it’s time to rest. To foster better sleep, consider the following:

• Limit Technology: Avoid screens and unnecessary electronic distractions before bed.
• Dark Environment: Use blackout curtains or an eye mask to block out light.
• Cool Temperature: Set the room temperature between 65-68 degrees for optimal comfort.
• Quiet Atmosphere: White noise machines or calming music without lyrics can create a peaceful ambiance.

Building an Effective Evening Routine

A well-structured evening routine helps prepare the body for rest. Engaging in simple habits before bed signals to your brain that it’s time to wind down. Some effective bedtime routines include:

• Reading a book
• Taking vitamins
• Brushing teeth
• Practicing breathing techniques

Breathing exercises are a powerful way to induce relaxation. Unlike meditation, breathing techniques involve consciously adjusting your breathing patterns to regulate your body's physiological responses. These techniques can calm the nervous system and signal the body that it’s time to sleep.

Resources to Check Out This Month:

• Resilience Skill Sheet: Rest Your Body (front desk or here)
• Y360 Video