How sleep is important
Why sleep is important ?
Sleep deprivation affects your psychological state and mental health. And those with mental health problems are more likely to have insomnia or other sleep disorders.
Sleep problems are particularly common in patients with anxiety, depression, bipolar disorder, and attention deficit hyperactivity disorder
Why Exercise is important For Sleep
Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.
Lancet Psychiatry study found that high-intensity aerobic exercise helped promote good mental health.
Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.
Why Nutrition Food is important For Sleep
Poor nutrition can lead to physical health problems such as obesity, though there are a number of demographic variables that could affect the direction and/or strength of the association with mental health including severity of obesity, socioeconomic status and level of education, gender, age and ethnicity.
Mental health problem may also be associated with poorer diet and physical health. There have been efforts to close the ‘mortality gap’ for people with severe mental health problems.
why good job is important For Sleep
poor quality jobs are associated with a reduction in well-being and a reduction in mental health. being unemployed is much worse for your mental health and well-being than being employed.
If you move from unemployment into a very low quality job, your mental health actually gets worse, whereas if you move from unemployment into good quality jobs or even moderately good quality of jobs,your mental health and well-being improves.
What to do to have better sleep ?
- Regular exercise can help you sleep better. And good sleep helps you regulate your moods.
- Exercise can improve your sense of control, coping ability and self-esteem.
- People who exercise regularly often report how good achieving a goal makes them feel.
- Exercise can distract you from negative thoughts.
- provide opportunities to try new experiences.
- In the brain, serotonin, stress hormones and endorphins, change when you exercise.
- Physical activity can be an outlet for your frustrations.
Below factors improve your sleep
Meal :
A meal which has full of nutrition looks like a high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.
While preparing a meal we need to consider limited amounts of sodium, saturated fat, and added sugar.
omega-3 fatty acids, folic acid, vitamin D, magnesium, B vitamins, and tryptophan this kind of nutrients in food are useful emotional well being, positive mental health
Exercise :
You can do any kind of exercise, a simple 45 min walk also help you sleep better. And good sleep helps you regulate your moods.
Exercise can distract you from negative thoughts and provide opportunities to try new experiences. The levels of chemicals in the brain, such as serotonin, stress hormones and endorphins, change when you exercise.
Yoga :
We can start with basic breath awareness and Pranayama which increases body awareness, relieves stress, reduces muscle tension, strain, and inflammation, sharpens attention and concentration, and calms and centers the nervous system.
Yoga's positive benefits on mental health have made it an important practice tool of psychotherapy
Sleep :
Sleep and mental health are closely connected so we must complete our sleep without disturbance minimus 6 hr sleep is required to our body, we can wake up early and start day with yoga and Pranayama.
Work Life :
Good work balances the interest of the individuals, the employers, and society in order to deliver performance, engagement and fairness so that individuals are productive in a sustainable way and can remain in employment in a healthy way over time.
People talk about job quality, and one of the key issues is around whether employees have what's called autonomy which is the idea that you have some degree of control over your work or some degree of control over how you do your tasks at work.
working hours can improve that part of job quality as well as the actual nature of the working environment itself.
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