Sleep is an important aspect of an individual’s overall health. Like your physical health, sleep is also crucial for your mental health. Millions of people across the globe suffer from sleep problems. This not just affects your physical health, but also your mental health. Poor or insufficient sleep has been found to increase negative emotional responses to stressors and decrease positive emotions, says Columbia University, Department Of Psychiatry.

Insomnia can be a trigger for mental health disorders like anxiety and depression. When you have sleep deprivation, it can also increase your anxiety and distress. According to the Sleep Foundation, your brain activity fluctuates during sleep, increasing and decreasing during different sleep stages that make up the sleep cycle. Research has also uncovered that brain activity during sleep has profound effects on emotional and mental health.

It also says that during sleep, the brain works to evaluate and remember thoughts and memories, and it appears that a lack of sleep is especially harmful to the consolidation of positive emotional content. This can influence mood and emotional reactivity and is tied to mental health disorders and their severity, including the risk of suicidal ideas or behaviours.

Here, take a look at some of the habits that can help to improve your sleep schedule.

Going to bed and waking up at the same time every day, even on weekends, helps to regulate your body’s internal clock. This can help to improve the quality of your sleep, making it easier for you to fall asleep and wake up naturally.

Perform calming activities before bed, such as reading, meditating, or taking a warm bath as all of these signal your body that it is time to wind down. Also, avoid any stimulating activities or screens. This can help your body and mind to transition into sleep.

Make sure that your bedroom is cool, dark and quiet. Use blackout curtains, earplugs or a white noise machine as it helps to create an ideal sleep environment. Also, a comfortable mattress and pillows can help you get a good sleep.

Limit your exposure to blue light. This light emitted from phones, tablets, computers and TVs can interfere with your body’s ability to produce melatonin, which is a hormone that helps to regulate sleep. When you reduce your screen time at least an hour before bed, it helps you sleep better and also maintain your sleep-wake cycle.

Avoid large meals, caffeine and alcohol close to your bedtime. Caffeine and nicotine can stimulate your body and it can make it difficult for you to fall asleep.

Physical activity during the day can help you sleep better at night. Aim for at least 30 minutes of moderate exercise most days of the week, however, avoid vigorous activity close to bedtime.

Short naps can be refreshing, however, long or irregular naps during the day can affect your nighttime sleep. If you want to nap, try and get a short nap of 20-30 minutes early in the afternoon as this will not affect your nighttime sleep.