Drugs and alcohol may sometimes appear to be an easy solution to their problems. These substances can temporarily subside any emotional pain and bring about a sense of happiness. However, these substances can become addictive. The more you consume, the more dependent your body will become on their effects. Over time, substance abuse can exacerbate symptoms of depression as well as lead to health problems like brain damage down the road. Those at a higher risk of mental health conditions may also be at risk of substance misuse.
Get a routine
Be consistent. Routines help people cope with change, create healthy habits, improve interpersonal relationships, and reduce stress. Studies have shown that daily routines have mental health benefits, from alleviating depression disorder and presenting substance abuse to managing the symptoms of other mental disorders. Go to bed at the same time each night and get up at the same time each morning, including on weekends.
Avoid daytime naps
Short naps(under 30 minutes) generally don't affect nighttime sleep quality for most people. But if you experience insomnia or poor sleep quality at night, napping might worsen these problems.
Don't drink caffeine or alcohol before bed
Alcohol limits the production of melatonin (also known as the sleep hormone). Caffeine is a stimulant that increases physiological or nervous activity. They often act on the central nervous system to increase mental alertness and brain function, reducing the feeling of sleepiness.
Being physically active during the day can help you fall asleep more easily at night.
Turn off electronic devices before you go to sleep
Electronic devices like your phone emitblue light, which can reduce the melatonin levels in your body. Melatonin is a chemical that controls your sleep/wake cycle. When your melatonin levels dip, falling asleep can be more difficult.