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Thursday, 1st August

Sleep Your Way to High Self-Esteem

The holiday season is well and truly underway, and everyone appears to be having the summer of their lives. But for some of us, this time of year heightens how self-critical we are, comparing ourselves to others can lower self-esteem and impact our mental well-being.

Whilst many different factors can contribute to our mental well-being, the quality of sleep we get is integral, particularly when it comes to self-esteem. A lack of good quality sleep can aggravate feelings of stress and worry, making us feel like we are not able to cope and lowering our self-esteem as a result.

As many of us know all too well, this can quickly become a vicious cycle of lack of sleep leading to increased stress levels and anxiety, which in turn prevents us from getting a good night’s kip! Break the cycle and restore your self-esteem with these top tips to help you sleep peacefully at night.

No room for negativity

Changing your attitude towards yourself is an essential step for building self-esteem. Having faith in yourself will strengthen your ability to achieve.

Try practicing positive affirmations. Take the time to say positive statements such as ‘I believe in myself’ or ‘I am coping’ - if done on a regular basis this can help you to challenge and overcome self-sabotaging, negative thoughts.

Alternatively you could take time each evening to write down three positive things that you have achieved that day. Research shows that incorporating such activity into your daily routine results in feeling happier and having a clearer perspective on life.

On difficult days, when self-esteem is at a low, these can be the smallest things such as doing the washing, but reminding yourself of these positives before getting into bed is a great practice that will boost your self-esteem and allow you to fall asleep with a sense of achievement.

Organise your way to optimism

When feeling tired and overwhelmed, low self-esteem can often lead us to becoming fixated and stressed over small issues that wouldn’t normally get to you. Taking control of your week can help.

Take time at the start of each week to sit down and organise your diary. Breaking down your weekly tasks into small, manageable chunks for each day will make them seem much less overwhelming and give you a great sense of achievement when you are able to tick them off your to-do list.

Scheduling in some ‘me’ time each day, or something to look forward to, can also be a great motivator to get you through the week. Just remember that scheduling time out for self-care and rest is just as important as being a social butterfly and is essential for your mental and physical health.

Take time out to exercise

Releasing stress-reducing endorphins, a blast of exercise is a guaranteed mood elevator. As well as helping you to gain a positive state of mind, in the long term it will also improve your self-esteem and confidence.

Physical activity has also been proven to improve both our quality and duration of sleep. Exercising improves the amount of time we spend in a deep sleep throughout the night which is essential for immune system function as well as controlling stress and anxiety which can all lower self-esteem.

So there really is no excuse not to get those trainers on and find an activity you really enjoy to add into your weekly routine!

Balance is key

According to the Mental Health Foundation, only getting a few hours of poor-quality sleep negatively impacts our mental and physical well-being. But before you decide to spend all day in bed, sleeping for more than 9 hours per night can also lower our optimism and self-esteem, so balance here is key.

Research shows that the optimal amount of sleep for good mental health falls between 7 and 8 hours per night and maintaining a regular sleep pattern is essential to feel good in both body and mind. Establishing a fixed wake time supports our ability to build desire for sleep throughout wakefulness and reduces sleep inertia (the almost irresistible urge to go back to sleep when that alarm sounds!)

Bedtime ‘wind-down’

Worries and anxiety preventing you from falling to sleep? Time to incorporate a relaxing activity away from the bright lights of technology into your bedtime routine. This will help you separate sleep-time activities from those which are mentally stimulating, enabling you to wind-down and prepare the brain for rest.

Sipping a hot cup of Benenox Overnight Recharge before bed should be an essential part of this ritual. A delicate blend of honey, sustamine and vitamin B6, Benenox provides nutrients essential for maintaining sufficient levels of glycogen in the brain during the night. This prevents the brain becoming starved of energy, lowering the chances of sleep being disrupted.

So take our advice and see what works for you. From exercise to practising positive thinking there are many ways in which you can take time to ensure you get a great night’s sleep and boost your self-esteem. With our busy lives it is easy to forget to make time to forget about what other people think and ‘do you!’.

Learn how Benenox has helped others get a great night’s sleep through our reviews page.

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