Sleep: Your Secret Weapon to happiness

Lack of sleep can lead to several mental health issues, such as depression, anxiety, and stress. Chronic sleep problems can lead to more severe issues by impairing cognitive functions such as attention, decision-making, and long-term memory.

Sleep is a fundamental aspect of maintaining mental health. It is during sleep that our bodies undergo various processes to repair and rejuvenate themselves, including our brain cells.

Here are three evidence-based strategies to improve your sleep and sharpen your mind:

1. Aromatherapy: Scents like lavender, vanilla and chamomile can help induce relaxation. Consider using essential oils or scented candles in your bedroom. Rubbing massage oils scented with lavender or vanilla on the wrists, temples and nape of the neck will also create calmness and ready the body for sleep. Be mindful to use products that have pure, clean and single ingredients.

2. Mindful Eating: What you eat can impact your sleep. Try to have your last meal 2-3 hours before your bedtime. Avoid heavy or spicy foods and alcohol, as these can cause indigestion or heartburn by increasing gastric juices and acid build-up. Hydrate with water or herbal teas 3 hours before you sleep; in the morning, hydrate again before your morning coffee to break the "fast" you have been in while you slept.

3. Bedtime Yoga: Gentle yoga before bed can help you relax and unwind. Look for poses and stretches that calm the body and the mind, like "Legs-Up-The-Wall" pose, a simple yet effective yoga pose for relaxation.

To do this, lie on your back and extend your legs against a wall, keeping your arms at your sides for balance and breath deeply for 60 or 90 seconds. Continue practicing each night until you can train your body to hold the pose for 2 minutes or more.