Critical Role of Sleep, in Mental Health
In a recent interview, Dr. Neerja Agarwal who is the Co-founder of Emoneeds and a well renowned psychologist with PhD in psychology, talked about how bedtime rituals can influence human functioning.
She stressed the importance of sleep when it comes to general well-being by stating that sleep disturbances can be a major obstacle to one’s life.
Evidently, prevalent problems such as insomnia, obstructive sleep apnoea, hypersomnia, restless leg syndrome, and shift work disorder in the Indian population contribute considerably to its burden making India the second most under slept country globally after Japan.
Bedtime Rituals: Enhancing Mental Health through Relaxation
Dr. Agarwal stressed on the significance of developing bedtime rituals as a way of improving mental health through ensuring restful nights and relaxation.
She suggested going for soothing activities such as reading before bedtime. This helps your body relaxes since it slows down your heart rate, lowering harmful stress levels in your body.
Among other things meditation also counts for relaxing activity which may involve focusing on an object or sound and breathing slowly or deeply which may help one fall asleep faster.
They include reading books like fiction, poems or playing some light music which could make you feel at ease before sleeping.
1. A regular sleep schedule: The key role of consistency
A regularity in a consistent bed time was highlighted as being a paramount factor towards mental wellness as observed by Dr.Agarwal.
An individual must adhere to his/her set internal clock hence maintaining same bedtime both at night and wake up time every morning that ensures one have a healthy circadian rhythm for good wake up/sleep process.
Adhering to an unchanging timetable could enable one to develop psychological resistance thus enhancing overall cognitive functions.
2. Creating a relaxing sleep environment: ambiance matters
Emphasis should be laid on creating an environment conducive for one’s relaxed sleep environment and advised by Dr.Agarwal.
The doctor’s suggestion was having a comfortable sleep environment which requires darkness, cool temperatures and quiet surrounding that will enhance one’s quality sleep.
This approach highlights the importance of making sure that the physical setting is conducive for the body to be in its natural state of sleep enhancement for better mental health.
3. Avoid screens: Digital detox before bedtime
This problem can also be dealt with by simply turning off all screens well before getting into bed as recommended by Dr. Agarwal.
Melatonin production, which is responsible for controlling our sleep-wake cycle, is affected by blue light emitted by our electronic gadgets such as phones, tablets and laptops.
It is possible to underpin on this hypothesis through digital detoxification before going to bed which may address negative consequences of screen time in terms of sleep quality hence an improved atmosphere for mental health.
4. Establishing a routine: The magic of predictability
Dr. Agarwal pointed out that establishing a consistent bedtime routine helps calm the mind and create a sense of security in children.
According to Dr. Agarwal, following the same routine every evening signals your brain that it is time to relax and prepare for sleep hence creating predictability in sequence of activities that your body and mind needs at this point before you fall asleep.
Such predictability reduces anxiety, fosters security feeling and enhances mental relaxation.
5. Self-care: An evening investment in mental health
During evening hours, the relationship between self-care and both quantity and quality of sleep were discussed by Dr.Agarwal herself.
Cognitive function goes up with such an investment in self-care which even makes emotional resilience to improve as well as other aspects related to general mental health.
Therefore, individuals who engage in activities that they find happiness or relaxation from usually go through a progressive improvement on their sleeping habits.
Hence, they become more positive minded thus being able to withstand much pressure when compared to those who do not have time for leisure or spare time before bed.
In conclusion, for instance, the various advice given by Dr. Neerja Agarwal clearly demonstrate the importance of sleep towards mental health.
Bedtime rituals that are followed religiously, regular and peaceful sleeping environment that one has made, turning off the screens, setting a routine and generally putting oneself first have in common approached in a holistic way to improve sleep quality and enhance mental well-being.
The integration of these practices into an individual’s daily life means that better cognitive function, emotional stamina and overall mental health can be achieved as reality.
Dr. Agarwal’s expertise is invaluable in helping to navigate the path towards better sleep and a tougher minded body.