As the new school year begins, many focus on getting supplies and organizing schedules, but one key aspect often gets overlooked—sleep.
Quality sleep is essential for more than just staying alert; it’s crucial for your brain’s ability to process information, improve memory, and manage stress. Prioritizing sleep also helps prevent increased anxiety and depression. Making sleep a non-negotiable part of your routine is vital for maintaining mental well-being throughout the school year.
“Sufficient, good quality sleep is a foundational need that touches on all aspects of our mental and physical health,” said Justin S. Thomas, Ph.D., DBSM FSBSM, director of the UAB Behavioral Sleep Medicine Program, co-director of the UAB Sleep and Circadian Research Core, and associate professor in the UAB Department of Psychiatry and Neurobiology. “Adequate sleep helps with immune function, emotion regulation, ability to think and concentrate, among many other aspects of our life. Conversely, inadequate or poor quality sleep negatively impacts these factors. Fortunately, there are many ways to improve one’s sleep and, thus, overall quality of life.”
Thomas shares five sleep-related tips for boosting mental well-being.
Establish a consistent sleep schedule
Maintaining a consistent sleep schedule is one of the most effective ways to improve sleep quality. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock, making it easier to fall asleep and wake up. This consistency reduces the risk of mood swings and fatigue, both of which can negatively impact your mental health.
Limit screen time before bed
The blue light emitted by phones, tablets, and computers can interfere with your body’s sleep-wake cycle. To minimize this, try to avoid screens at least an hour before bedtime. Instead, engage in calming activities like reading, journaling, or a warm bath to signal your brain that it's time to sleep.
Incorporate relaxation techniques
Stress and anxiety can make it difficult to fall asleep, leading to a vicious cycle of poor rest and increased mental strain. Incorporating relaxation techniques into your nightly routine can help. Deep breathing, meditation, or muscle relaxation can ease tension and prepare your mind and body for restful sleep. Over time, these techniques can become powerful tools for managing stress during the school year.
Be mindful of diet and exercise
What you eat and how much you move during the day can significantly affect your sleep quality. Avoid heavy meals, caffeine, and sugar close to bedtime, as they can disrupt your ability to fall asleep. On the other hand, regular physical activity promotes better sleep by reducing stress and helping you fall asleep faster. Just be sure to finish your workout a few hours before bedtime, as exercising too close to sleep can have the opposite effect.
Seek help when needed
If you consistently struggle with sleep despite making these changes, it may be time to seek help from a health care professional. Sleep disorders like insomnia or sleep apnea can have serious effects on mental health and should be addressed by a specialist. Don’t hesitate to reach out for support if you need it.