4-Tips for Sleeping Better with Mental Illness
4-Tips for Sleeping Better with Mental Illness
A number of mental illnesses impact sleep, including depression, anxiety, bipolar disorder, and ADHD. These disorders can make it harder to fall asleep and stay asleep, cause restless nights, and in some cases, cause you to sleep too much.
Dealing with insomnia and fatigue is frustrating for anyone. When you have a mental illness, the stakes are even higher. Poor sleep is associated with worsening moods and emotional instability, more frequent and severe manic episodes, and higher rates of suicide among those with mental illness. If you live with mental illness and are experiencing sleep problems, it’s important to do something about it. These are four tips you can use to improve your sleep and, in turn, improve your well-being.
Make sure your bed is comfortable
You can’t sleep well without the right foundation. Even if there aren't any lumps and springs poking you in the back, minor mattress discomforts can have a big impact on the quality of your rest. Your mattress may be old or may simply be the wrong fit for your body. It’s a common problem — with options including soft or firm, spring, foam, or hybrid, choosing a new mattress can be overwhelming. If you’re not sure what you need, research memory foam mattresses. They come in a wide range of prices and firmness levels, so you can easily find something that fits your sleep style and your budget.
Keep pets out of the bed
It doesn’t matter how comfortable your mattress is if you have a dog kicking your sides all night. While sleeping with pets is common, it’s not a good idea. In addition to taking up precious bed space, a pet’s movements can wake you during the night. If you have allergies, letting your pup sleep in the bed could lead to breathing problems.
You don’t have to kick your dog out of the bedroom, but you should give pets their own bed. If your pet is insistent on climbing back into bed with you, use a crate so you can close the door. With proper training, most dogs view their crate as a safe, cozy space, not a punishment. Just make sure any crate you choose has plenty of room for your dog to stand, turn around, and lie down comfortably. The best models are durable enough to house the most active of breeds, allow for easy cleanup, and come with secure latches.
Do something relaxing before bed
The hour or two before bed sets the stage for sleep. Instead of answering work emails, playing games, or watching TV, engage in relaxing activities that shift your body and mind toward a slower pace. A warm bath or shower, gentle stretching, and writing the day’s thoughts in a journal are all great additions to a bedtime ritual. What you shouldn’t do is pass the time before bed using your smartphone or watching TV. The light that’s emitted from these devices keeps your body alert, making it harder to wind down for sleep.
Clear your mind with relaxation strategies
Falling asleep is difficult when your mind is racing. If rumination keeps you from restful sleep, teach yourself relaxation strategies that you can use in bed. You’ve probably heard of counting sheep, but there are better ways to clear your mind and relax your body at night. Progressive muscle relaxation, guided visualization, and breathing exercises are among the most highly recommended relaxation techniques for sleep.
When you don’t get enough sleep, it can feel like your whole life is falling apart. That’s why healthy sleep habits are such an important component of your mental health self-management plan. If you’re trying to sleep better but still struggle with insomnia, talk to your counselor about other solutions for your sleep problems.
****Written by Adam Cook for Meridian Counseling. Adam Cook is the founder of Addiction Hub, which locates and catalogs addiction resources. He is very much interested in helping people find the necessary resources to save their lives from addiction. His mission is to provide people struggling with substance abuse with resources to help them recover.