Top bedtime rituals that can boost sleep quality, mental health

Published on Jan 19, 2024 06:00 AM IST

A sound sleep can boost all aspects of well-being. Sleep disorders and improper sleep hygiene can affect sleep quality. Here're bedtime rituals that can help.

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"Sleep is a vital aspect of human functioning, and sleep disorders can significantly impair the quality of life, presenting various health-related hurdles. In the Indian population, the burden of sleep disorders is substantial, with prevalent issues like insomnia, obstructive sleep apnoea, hypersomnia, restless leg syndrome, and shift work disorder. Disturbingly, reports indicate that India ranks as the second most sleep-deprived country, following Japan," says Dr Neerja Agarwal, (PhD in Psychology) Psychologist and Co-founder Emoneeds. (Unsplash)

Published on Jan 19, 2024 06:00 AM IST

"Sleep is a vital aspect of human functioning, and sleep disorders can significantly impair the quality of life, presenting various health-related hurdles. In the Indian population, the burden of sleep disorders is substantial, with prevalent issues like insomnia, obstructive sleep apnoea, hypersomnia, restless leg syndrome, and shift work disorder. Disturbingly, reports indicate that India ranks as the second most sleep-deprived country, following Japan," says Dr Neerja Agarwal, (PhD in Psychology) Psychologist and Co-founder Emoneeds. (Unsplash)

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"The cultivation of bedtime rituals can notably elevate mental health by fostering relaxation and ensuring high-quality sleep. Engaging in soothing activities before bedtime, such as reading, practicing mindfulness meditation, or taking a warm bath, sends signals to the body to wind down, reducing stress and anxiety levels for a smoother transition into sleep," adds Dr Agarwal, as she further elaborates on bedtime habits that can improve sleep and mental health. (Unsplash)

Published on Jan 19, 2024 06:00 AM IST

"The cultivation of bedtime rituals can notably elevate mental health by fostering relaxation and ensuring high-quality sleep. Engaging in soothing activities before bedtime, such as reading, practicing mindfulness meditation, or taking a warm bath, sends signals to the body to wind down, reducing stress and anxiety levels for a smoother transition into sleep," adds Dr Agarwal, as she further elaborates on bedtime habits that can improve sleep and mental health. (Unsplash)

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Regular sleep schedule: Consistency plays a pivotal role, as a regular sleep schedule reinforces the body’s internal clock, contributing to overall mental well-being.  (istockphoto)

Published on Jan 19, 2024 06:00 AM IST

Regular sleep schedule: Consistency plays a pivotal role, as a regular sleep schedule reinforces the body’s internal clock, contributing to overall mental well-being. (istockphoto)

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Focus on creating relaxing sleep environment: Creating a comfortable sleep environment, characterized by a dark, cool, and quiet room, enhances the likelihood of restful sleep.  (Twitter/MindfulOnline)

Published on Jan 19, 2024 06:00 AM IST

Focus on creating relaxing sleep environment: Creating a comfortable sleep environment, characterized by a dark, cool, and quiet room, enhances the likelihood of restful sleep. (Twitter/MindfulOnline)

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Avoid screens: It is crucial to avoid screens before bedtime, as the emitted blue light can disrupt melatonin production.  (Unsplash)

Published on Jan 19, 2024 06:00 AM IST

Avoid screens: It is crucial to avoid screens before bedtime, as the emitted blue light can disrupt melatonin production. (Unsplash)

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Establish a routine: Establishing a consistent bedtime routine fosters a sense of security and predictability, further calming the mind.   (Shutterstock)

Published on Jan 19, 2024 06:00 AM IST

Establish a routine: Establishing a consistent bedtime routine fosters a sense of security and predictability, further calming the mind. (Shutterstock)

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Self-care: Prioritizing self-care in the evening not only augments sleep quantity but also improves its quality, leading to enhanced cognitive function, emotional resilience, and overall mental health.  (Unsplash)

Published on Jan 19, 2024 06:00 AM IST

Self-care: Prioritizing self-care in the evening not only augments sleep quantity but also improves its quality, leading to enhanced cognitive function, emotional resilience, and overall mental health. (Unsplash)

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