According to the National Sleep Foundation, good bedtime hygiene is essential to sleeping well at night and waking up feeling refreshed and productive in the morning. For instance, if we drink caffeinated beverages shortly before bedtime, or sleep in a room that’s too hot or too cold, our sleep quality may suffer, and we may spend the next day feeling groggy and unfocused. In some cases, we may struggle to fall asleep at all.
Moreover, Harvard Health Publishing says that sleep quality and mental health go hand in hand. If you’re deprived of sleep, your risk of developing depression, ADHD, generalized anxiety disorder, or another mental disorder may increase. As such, improving your sleep habits is key to boosting your mental health and improving the quality of sleep you get each night. For some budget-friendly tips that will help you to improve your sleep habits while boosting your mental health at the same time, read on!
Natural Remedies for Better Sleep
When you’re looking for ways to improve your bedtime hygiene and overall quality of sleep, there are many natural remedies you can try without spending a whole lot of money. For instance, taking a melatonin supplement or drinking a cup of tea a few hours before bedtime may help you to fall asleep more easily—while using a white noise machine can help you to sleep more soundly throughout the night.
Other natural remedies that can improve sleep quality and mental wellness include:
- Essential oils. Use an essential oil diffuser to dispense lavender, vanilla, jasmine, or sandalwood into the air. If you don’t own a diffuser, soak in a warm bath before bedtime and add in a few drops of essential oils.
- Physical activity. A few hours before bedtime, fit in some physical activity by practicing yoga, trying a few strength-training exercises, or running on the treadmill or elliptical machine.
- Journaling. Twice per day, write in a sleep journal, as this helps you to relieve stress from the day and identify negative bedtime patterns that may be affecting your sleep quality.
When browsing for sleep-friendly gadgets like a white noise machine, essential oil diffuser, or an air purifier for your bedroom, remember to shop at budget-friendly stores like Kohls. You’ll save even more if you pay with your store credit card or take advantage of Kohls promo codes and coupons.
Reduce Stress to Boost Your Mental Health and Improve Sleep
According to the National Institute of Mental Health (NIH), too much stress in our lives—whether it be traumatic, routine, or situational stress—may lead to impaired sleep, weakened immunity, and mental health conditions such as anxiety and depression. However, when we find ways to manage or reduce the amount of stress in our lives our sleep quality and mental health may improve.
Moreover, there are many free or inexpensive things you can do to tame some of the stress in your life. This will in turn boost your mental health and help you to sleep better at night. For instance, taking a free online yoga class can help you to relieve stress and unwind after a busy day. However, if you choose to pay for a yoga class you can save money with deals on Groupon or LivingSocial.
Other budget-friendly ways to reduce stress include:
- Incorporating deep breathing, guided imagery, and meditation into your day.
- Coloring in an adult coloring book.
- Adopting or fostering a companion animal and spending some time each day cuddling with him or her.
- Hugging someone close to you.
- Setting aside some time in your day for your favorite hobbies and activities.
Sleep Better, Live Happier
By improving your sleep habits and learning how to manage stress in your life, you’ll boost your mental health. Also, you’ll reduce your risk of developing an anxiety disorder, depression, insomnia, and other sleep-related issues such as obstructive sleep apnea and daytime drowsiness. Plus, many natural remedies are proven to reduce stress and improve sleep hygiene—and most of them don’t cost a dime.
About the Author
Cheryl Conklin is a freelance writer and tutor by trade. She is also a blogger, adventurer, and traveler. Cheryl created Wellness Central – where she shares her thoughts on wellness along with the great resources she finds in her own journey. She believes that wellness is central to a happy life. No matter how busy we are, it’s important that we make our physical and emotional wellness a top priority.
What do You do to Improve your Sleep Hygeine?
Hello, I’m Thuy of honeybunnytwee. I write a Wellness Wednesday guest bloggers series. Send an article or link to a blog post about health and wellness, self-care, fitness, or mental health at [email protected]. Upon review, you’ll have a chance to be featured! I’m always looking for more Wellness Wednesday submissions.
11 thoughts on “Wellness Wednesday: How to Boost Your Sleep Hygiene for Better Mental Health, Even When You’re on a Budget by Cheryl Conklin”
Sleep is so important to well being and people take it for granted all the time. We use a sleep machine app through Alexa that really helps to block out noise and all use melatonin. I’ve found the older I get the harder it is to stay asleep. Melatonin helps that. Also limiting the amount of screen time before bed helps a bunch. And stress is just bad overall for everything in life so eliminating that will help in so many areas besides sleep.
I use diffusers with essential oils and sound machines for myself and my kids and makes a huge difference! Sleep quality really affects every single thing in your life
Mental health is so important. I love you tips of getting enough sleep. Rest is something people forget about and keep going and going and then hurt themselves.
Great tips here. I’m a naturopath and I often use natural remedies to help me sleep. Some of my favourite sleep remedies are chamomile and valerian.
Sleep is so important. I know if I don’t sleep well, the pain issues I live with are always worse. I’ve learned breathing techniques to try to relax me for those nights when I struggle.
Great suggestions! I think a lot of people become overwhelmed with their plans to improve their lives due to the cost associated, but they completely overlook that there are many small changes that we can make free of charge that can have a lasting impact. We’ve started taking the dogs for a walk just before getting ready for bed, and the combination of fresh air and physical activity has definitely helped.
Sleep is when we regenerate (to borrow a Star Trek reference) and heal. I live with chronic illness and pain know that getting a good night sleep is a huge factor in controlling my symptoms and getting better quality of life. Great tips here — thank you!
Sleep is so crucial! I’ve been going through periods where I haven’t had consistent sleep. I have found certain teas (like chamomile or mallow tea). I used to love essential oils but haven’t used them in a long time. I’m considering purchasing a diffuser! I am feeling relaxed just thinking of the soft scent of vanilla in my room!
I am currently going through a phase where it is becoming difficult to get sleep early. Only on days I am very physically exhausted do I get to sleep early. Nice post. Sleep is so critical to our mental wellness.
Yoga is a great before bedtime routine to do for better sleep! I don’t do a crazy amount of yoga before bed but I find stretching for at least ten minutes, helps my body feel better and I am able to sleep better as well. Great post!
Queen of sleep issues right here! I even have undergone Cognitive Behavioral Therapy to help me learn to shut my brain off and sleep. Two things have helped in addition to the CBT…listening to Body Scan Meditation as I go to sleep and cuddle sleeping skin to skin with my husband. It’s no wonder it’s so soothing for babies…it’s so warm and intimate, I sleep better than a baby! Sorry if that’s TMI, but it freaking works!