Make your sleep a priority in your mental health journey.
Many studies have been done to understand the impact sleep can have on our physical and mental health. Recent evidence has shown that lack of sleep can increase your blood pressure, and suppress immune system response. There are also behavioural implications such as irritability, tiredness, poor cognitive functions, anxiety and overall low mood.
According to specialists, 75% of people with depression have symptoms of insomnia. Sleep deprivation is also known to present with signs of anxiety. To assist your body in improving sleep you can try to build a regular sleep schedule, make your room environment more inviting, dim the lights and move away from noise.
Mirmahmoud Mirnasab, one of our specialists, states:
” Lack of good night sleep is associated with many physical, emotional, and cognitive problems. Sleep helps us to boost our energy and save it for our daily activities. The author stated that making some accommodations and changes in lifestyle can improve the quality of our sleep. We need to limit using electronic devices at night especially during Covid-19 period to have a better night’s sleep.
Doom-scrolling can have adverse effects on our sleep during this pandemic. I would like to add that stress-related fatigue and anxiety can have a negative effect on our sleep. Therefore, we need some techniques to reduce our stress and anxiety level.
Meditation techniques, exercise, practicing gratitude, making more connections with positive people, and prayer can help us to improve our sleep. Setting aside 10-15 minutes for journaling positive things in our everyday life can reduce stress and result in improved sleep. “
Reducing the intake of stimulants like caffeine, alcohol and nicotine closer to bedtime. Limit screen time on electronic devices and put them out of reach.
Exercise daily, especially during the day time. Finally, it can be helpful to avoid liquids during the night as it will prevent short trips to the restroom. If lifestyle changes are not effective in managing poor sleep, seek out professional advice, and talk to someone.
Mirmahmoud Mirnasab is a Registered Psychotherapist (Qualifying) by the College of Registered Psychotherapists of Ontario. With an academic and professional background in education, child and youth studies, special education and clinical child psychology, he helps children with behavioural and emotional difficulties and their families in both school and clinical settings.
He has been working with children and adolescents with problems ranging from ADHD, learning disabilities, oppositional defiant disorder, anxiety disorders (test anxiety, separation anxiety disorder, specific phobia…), anger problems, relational challenges and other behavioural emotional difficulties.
Mirmahmoud provides an empathetic and friendly atmosphere and then utilize different effective techniques of behavioural, cognitive-behavioural therapy and solution focused brief therapy to help his clients overcome their challenges.
He speaks three languages: English, Turkish (Azari) and Farsi.
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