Trouble sleeping?
The way and the amount of sleep that we are having is both a powerful indicator of your current mental health and it can also be the precursor of your mood going down. If you mess up with your sleep for a few days, you will always find that you feel not only tired and sluggish, but you are bound to feel more irritable and subdued.
It is important to try to keep a healthy, regular routine so that you are rested throughout the day.
Some advice on basic sleep hygiene strategies are:
No screens! Working on your computer, or interacting with your phone or tablet will disrupt your sleep cycle, by making your brain believe that it is still day time. Try and read a book instead.
Do not use your bedroom for work or any stimulating activities, other than having sex. Your brain will learn that your bed is where you wind down over time.
Only drink herbal hot beverages with no caffeine. Any caffeine in your food or drinks can disrupt your sleep, specially not after 3 pm.
If you are going through a stressful time, and find it difficult to switch off your worrying thoughts, try to listen to some mindfulness podcasts. https://buddhify.com/
Always, when trying to fall asleep, do not force yourself to sleep. The more agitated you get about not sleeping the longer it will take you to fall asleep. Instead, try to be entertain your mind with passive and peaceful thoughts about those you love, last or prospective holidays, or about sensations in different part of your body.