A good night's sleep can make all the difference

Do you get enough sleep at night? If not, you are not alone; one in two Canadians struggle to get a good night's sleep, with about one in 10 experiencing insomnia.

We have heard that a good night's sleep is essential for physical health, mental health, and well-being, but some nights it's easier said than done. Good-quality sleep can help prevent mental health issues and help the brain process emotions. When we continuously experience a poor night's sleep, it can put us at greater risk of depression, anxiety, and other mental illnesses.

Between the stress of everyday life and the need to be constantly connected through cell phones, turning your mind off and getting the rest your body needs can be challenging. If you feel like you need to catch up on some sleep and want to up your nightly sleep game, we have tips that will help you get the sleep you need, and they don't include drinking warm milk before bed:

Limit screen time before bed: We live in a world where social media, cell phones, video games, laptops and tablets have dominated our daily lives. While the screens may be a way to pass the time during the day or a way to keep connected to loved ones, it's important to limit them to an hour before your bedtime. Cutting out screen time gives your brain a chance to wind down and signals to your body that it's time for bed.

Create a routine: A daily bedtime routine will help create habits that tell your brain when it's time for bed. As part of your body's natural sleep-wake cycle, your brain will start winding down a few hours before bedtime. Picking a reasonable bedtime that works well with your schedule can work much better than picking a bedtime that you are rushing or stressing about. Following this consistent sleep schedule will train your brain to start naturally feeling tired before your bedtime. Setting an alarm to remind you to start your bedtime routine helps keep you on track. If you find your evenings are jam-packed with activities, you can always try having a warm cup of tea an hour or two before you start winding down for your bedtime routine. Chamomile or sleepy time tea works great to help you start the relaxation process.

Avoid late-night snacks: Do you get late-night munchies? Try to avoid late-night snacking and alcohol close to bedtime; indulging in sweets, caffeine or cocktails close to bedtime can lead to indigestion, heartburn, and the need to take a late-night bathroom break, which can disrupt your sleep. If you find the cravings are just too much and you need to snack, there are some healthy alternatives that can help you sleep. Having some cherries, grapes, kiwi, rice, or nuts before bedtime can help by providing nutrients that could help you get some solid sleep.

Have a warm bath: Filling the tub and indulging in a nice warm bath before bed helps relax the muscles and creates a sense of calm for the often overworking brain. When you mimic a nighttime drop in your body temperature by taking a warm bath and then cooling off right away, it releases melatonin (a hormone that plays a role in sleep), triggering a sleepy reaction and making you feel tired and relaxed.

Create a soothing and relaxing sleep environment:

• Whether you prefer a hard mattress or one as soft as a cloud, having a comfortable mattress can make all the difference in your nightly sleep quality.

• Reducing the amount of noise in your sleep environment can allow you to fall asleep faster and easier; adding earplugs is a quick and easy way to eliminate any noise that keeps you awake.

• On the flip side, some people can't sleep without white noise, but there are many options for white noise through streaming services and the internet.

• Make sure your sleep environment is at the perfect temperature. A cooler sleep environment helps promote melatonin production and encourages sleep and more restful sleep. The ideal sleep temperature is 18.3 degrees Celsius.

• Keeping things dark in your sleep environment allows our bodies to produce more Melatonin and reset our body clocks.

We have all had nights where we were up all-night tossing, turning, and woken up in the morning in a bad mood. Those nights are not enjoyable, and the day after is even less pleasant. If you find those nights are often, try some of the tips and tricks mentioned, and hopefully, you will be sleeping like a baby in no time!

If, after trying to help yourself have a good night's sleep and it is just not working, talk to your doctor; it is very important not to diagnose yourself with a sleep condition without speaking to your doctor because there may be other causes for these symptoms.

Remember to be kind to yourself, practice self-care, and reach out for help if you need it.

If you are needing support, you can:

• Contact CMHA South Cariboo for mental health support @ 250-395-4883 – Mon – Fri 9 a.m. - 4 p.m.

• You can call the Emergency Crisis Line 24 hours a day @ 1-888-353-2273.

• You can call the Suicide Crisis Line at # 9-8-8. It is available 24 hours a day, seven days a week.