Improving your sleep can improve your mental health.

The lack of sleep or poor quality of sleep has been shown to increase, and perhaps even cause depression, anxiety, and stress. It can have negative effects on the heart and immune system and negatively impact emotional well being.

Ways to improve your sleep:

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Avoid exercising too close to bed time. Exercise is wonderful for the mind and body, but exercising too close to bed time can stimulate the mind and keep you awake.

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Avoid using the computer, cell phones, or watching television too close to bed time. Electronic devices stimulate the brain and can keep you from sleeping. Allow at least one hour without such devices before bed time.

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Have a set bed time and routine. A set routine helps prepare your mind and body to rest and sleep.

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Try deep breathing exercises. Breathing exercises can be relaxing and help your mind to calm down from the day’s activities preparing it to rest for the night.

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Avoid using stimulants, such as coffee and nicotine before bed time.

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Avoid eating large meals within one to two hours before bed time.

Adapted from “Tossing and turning in the Digital Age,” by Laurie Meyers in Counseling Today (June, 2014, Volume 56/Issue 12)

By James Clapper, Graduate Level Intern, Loring Therapy, LLC

Loringtherapy.com