ABC of Mental Health

Hello! Welcome to another edition of the ABC of Mental Health, your partner in the journey to better mental health — one newsletter at a time. This week’s theme is Sleeping Well. We bring it to your inbox this Thursday night to make your Thursday a little therapeutic! 

One relevant recommendation:

Sleep Course at Headspace: This is your comprehensive guide to enhance your sleep cycle. Understand sleep, master mindfulness techniques, craft a bedtime routine, optimize your sleep environment, conquer sleep challenges, and track your progress—all in one place! Transform your sleep routine with the perfect blend of science-backed insights and practical strategies. Dive into the Sleep Improvement Course on Headspace and write back to us with your experience :)

Two quotes on Sleeping Well and Rest:

Research around sleep highlights the importance of the natural clock that our body has and how important it is to listen to it:

“The right time of sleep isn't just about duration; it's about aligning with our body's natural clock. Ignoring this rhythm can lead to discord in our wellbeing.”

An Irish Proverb talks about, A good laugh and a restful sleep are the ultimate remedies for anything life throws your way:

“A good laugh and a long sleep are the two best cures for anything."

Three TherapyShorts from TST ^{(on sleeping well)}

1. No screen/caffeine rule: Establishing a no-screen and caffeine-free policy before bedtime can significantly enhance sleep quality. This means avoiding exposure to electronic devices like smartphones, tablets, or computers at least an hour before sleeping, as the blue light emitted can disrupt the body's natural sleep-wake cycle. Additionally, abstaining from caffeine-containing beverages such as coffee, tea, or energy drinks several hours before bed aids in reducing alertness and promoting relaxation, facilitating a smoother transition into sleep.

2. Association with the bed: Cultivating a strong association between the bed and sleep helps condition the mind and body for rest. This involves reserving the bed primarily for sleeping and intimate activities, avoiding work-related tasks or stimulating activities in bed. By doing so, individuals signal to their brains that the bed is a place for relaxation and sleep, promoting quicker onset and better quality of sleep. For example, establishing a pre-sleep routine such as reading a book or practicing relaxation techniques in bed can reinforce this association, preparing the body for restorative sleep.

3. Establishing a Night routine: Implementing a consistent nightly wind-down routine can prepare the mind and body for sleep, promoting relaxation and reducing stress levels. This routine may include activities such as gentle stretching, taking a warm bath, practicing mindfulness or meditation, or engaging in soothing activities like listening to calming music or reading a book. By engaging in these calming activities leading up to bedtime, individuals can gradually transition from the demands of the day to a state of relaxation conducive to sleep, facilitating a smoother and more restful sleep experience.

Love and light,

The Social Therapist

PS: Me at 2 AM