When psychologist John Duffy meets with clients for anxiety, depression or attention issues, he always asks one question: How’s your sleep? He explains that sleep habits are closely linked with emotional wellness, so if we’re not getting enough of the quality sleep we need, our mental health may take a hit. He says, “Our poor sleep patterns can drive the stress that contributes to anxiety, depression and not being able to focus.”

According to Duffy, creating better sleep habits is one of the fastest and most effective ways to improve mental well-being.These are his tips for improving sleep quickly:

Leave the devices behind- We know we’re not supposed to, but so many of us end our days in bed, staring at a screen as we scroll through our phones or watch shows. Duffy reminds us that using screens like that can drive sleep difficulties and he recommends keeping phones and screens out of the bedroom altogether. He says this change alone rapidly improves sleep and so does removing loud music and bright lights from bedrooms.
Develop good sleep hygiene together- For better or worse, Duffy finds families tend to share sleep habits. So if you can model good sleep for your spouse and kids, they’ll get better at it, too. Consistency is crucial, but it may take a little time to change from poor sleep patterns to healthier ones, so don’t get discouraged.
Dial back bedtime- Try moving your bedtime 15 to 30 minutes earlier a week, so it’s a gradual change that’s easier to get used to.
Add exercise to your day- A survey from theNational Sleep Foundationfinds that people who vigorously workout on a regular basis are almost twice as likely to report high-quality regular sleep.
Think of sleep as a process that starts an hour before you go to bed- Create an evening wind-down routine in your home by watching a light episode of a family show, dimming the lights and saving some time to read.
Get started now- Duffy says if he can get a client to sleep even half an hour more nightly, their symptoms start to improve, so make those changes ASAP. After improving sleep, his clients experience less depression and anxiety, more focus at work and more enjoyment in life, so the sooner you sleep better, the sooner you can look forward to that.

Source:CNN

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