Humans develop cognitive and other mental abilities during their childhood, which influence their decision-making skills, emotions and mental health during adulthood. Neglecting mental health during childhood can disrupt the brain’s structure and development, leading to learning disabilities and many other mental health conditions in the future.
There are many factors that one needs to take care of to maintain good mental health and sleep is one of the most important ones. Sleep plays a vital role in the development of the brain and body. Poor sleep quality is associated with attention deficits, irritability, stress and anxiety. Studies have also shown that sleep deprivation can lead to diabetes, cardiovascular disease, high blood pressure and a weak immune system in the long run.
As per the World Health Organisation (WHO), on average, children should get 10 to 13 hours of quality sleep per day. It is important to maintain sleep hygiene for quality sleep. Sleep hygiene is a set of practices and habits that one can adopt to improve one’s sleep quality.
Here are some habits you can inculcate to sleep better:
- Have a consistent bedtime and waking up time every day.
- Maintain a good routine before your bedtime, which may include taking a bath, wearing comfortable clothes, brushing your teeth and reading a book.
- Keep your bed clean.
- Make sure your sleep environment is dark, quiet and relaxed.
- Avoid using your phone or engaging in any brain-stimulating activities before bedtime.
- Engage in outdoor activities during the day so that you can sleep well at night.
- Avoid heavy meals just before bedtime.
- Practise gratitude and think about the happy moments of your day before you sleep.
Taking care of your sleep and mental health will keep you healthy and happy.
