Sleep is really important when it comes to mental health. Sleep is the way that our minds process information after each day, recuperate energy and helps us to remain emotionally fit. Scientists aren’t sure exactly why, but if we don’t get enough sleep, our levels of anxiety, depression and emotional disturbance worsens. Sleep also helps us commit information to memory, studies show that if you revise and then sleep the night before a test, you will remember more information the next day, than if you stay awake to revise.
Student Minds recommends the following things to improve your sleep routine:
- Regular sleep and wake times.
- Reduce screen time before bed.
- Do something relaxing before bed like yoga or reading.
- Use an alarm clock rather than your phone, to reduce temptation to sit and scroll in the morning.
- Keep your room tidy and change your bedsheets regularly.
- Write down to-dos and worries before bed so it’s easier to switch off.
- Diet
What you eat and drink can have a significant impact on your mental health. Read more about how diet impacts mental health here.
Eat regularly – maintaining your blood sugar levels with meals at regular intervals helps to prevent irritability, tiredness and depression. Foods that release energy slowly will also help to prevent mood declines. Slow release foods include: wholegrains, oats and nuts and seeds.
Keep your liquids up and stay hydrated – water is one of the best ways to do this and is cheap and healthy, but other fluids like tea, coffee, juice and smoothies also count towards your daily intake. You should aim for about 6-8 glasses per day.
Get your 5 a day – fruits and vegetables contain vital nutrients that help your body produce a healthy balance of chemicals which not only keep your body healthy, but your mind as well. Try and keep things colourful, and don’t forget that frozen and tinned fruits and vegetables also count towards your 5 a day.
Look after your gut – there is an increasing amount of research that indicates a link between gut health and mental health. How we feel emotionally can also speed up or slow down our gut, to maintain a health gut you should eat lots of fibre and have plenty of fluids. Probiotic yoghurts are also a great way to improve gut health.
Protein – protein contains amino acids which are vital to regulate the chemicals which control our emotional state. Good sources of protein include: lean meat, fish, eggs, cheese, legumes (peas, beans and lentils), soya products, nuts and seeds.
Caffeine – caffeine is a stimulant which can increase the energy levels temporarily but can also increase anxiety and depression. It is also prone to disturbing one’s sleep pattern which also has a negative impact on our mental health.