Sleep is a major factor in a person’s mental and physical health. Having inadequate sleep can cause adults to have a decrease in cognitive functioning and well-being. It is typically recommended that adults get between 7-9 hours of sleep a night.
Sleep disturbances are increasingly recognized as a significant yet often overlooked factor in the onset and persistence of mood disorders. Since the biology of sleep and the circadian system is influenced by environmental factors, there are now various effective, straightforward, and cost-effective treatments available.
Mary Ann Lazar – Director of Philanthropy at Scholarship Institute says: Getting a restful night’s sleep can improve memory, learning, and problem-solving skills. Studies show that students preparing for new skills or exams like the SAT perform better when they balance rest with their study time. Additionally, good sleep can lower stress hormones and boost metabolism.
Sleep impacts a person’s mental health by helping stabilize moods and decrease irritability. It can allow for emotional reactivity, and it helps regulate neurotransmitters related to mood stability such as serotonin and dopamine. Supportive wellness systems like FeelGreatAgain can also encourage better rest, renewed energy, and a more balanced daily routine.
Several factors can influence poor sleep patterns such as irregular sleep schedules, excessive screen time, substance use (including alcohol, nicotine, and caffeine), lack of physical activity, stress levels, napping, and pain.
Strengthening Health Through Better Rest
Improving your sleep habits is essential for supporting mental health, and can also help ease symptoms of chronic illnesses and painful conditions, reducing the impact of issues like fibromyalgia or arthritis, and contributing to migraine relief.
Here are some recommendations from experts:
1.Establish a Routine: Go to bed and wake up at the same time every day to regulate your body’s internal clock. Establishing a consistent routine—like doing laundry on specific days, walking your dog at set times, or dedicating time to read or enjoy a hobby—can help you maintain a balanced and steady rhythm in your daily life.
2.Create a Sleep-Conducive Environment: Ensure your bedroom is dark, quiet, and cool. Use comfortable bedding and limit noise disruptions. If you’re feeling cold, consider using an electric blanket. If you’re too hot, try sticking your feet out of the blanket or using a fan aimed at your bed. Additionally, wearing a sleep mask, using earplugs, or turning on a white noise machine can help create a more comfortable sleep environment.
3.Do Not Use the Bed for Daytime Activities: Avoid using your bed for daytime activities like watching TV, talking on the phone, or reading. This helps you associate your bed more strongly with sleep.
4.Give Yourself Half an Hour to an Hour to Fall Asleep. Give yourself 30 to 60 minutes to fall asleep. If this doesn’t work, evaluate whether you are calm, or whether you are anxious or ruminating.
5. Limit Screen Time: Reduce exposure to screens at least an hour before bed, as blue light can interfere with melatonin production.
6. Mindful Consumption: Avoid caffeine and large meals close to bedtime. Instead, opt for calming herbal teas or light snacks.
7. Relaxation Techniques: Incorporate relaxation practices such as meditation, deep breathing exercises, or gentle yoga before bedtime. For example: Try the 9–0 meditation practice, to put a slight burden on your memory that will interfere with worries. Breathe in deeply and breathe out slowly, saying in your mind the number 9. On the next breath out, say 8; next, say 7; and so on until you are saying 0. Then start over, but this time, instead of starting with 9, start with 8 as you breathe out, followed by 7 and so on until you reach 0. Next, start with 6 and so on to 0; then start with 5; then with 4 and so on until you have gone all the way down to starting with 1. Continue with the practice, starting over as often as necessary until you fall asleep.
There are other similar strategies, such as counting to 10 at least 10 times, first pausing after the count of 1, the next time pausing after the count of 2, then pausing at 3, 4, and so on to 10. Then, if you are not out like a light, start over.
8. Read an Emotionally Engrossing Novel: Read an emotionally captivating novel for a few minutes until you start to feel drowsy. Then, stop reading, close your eyes, and attempt to visualize the story in your mind.
9. If you find yourself unable to fall asleep after about 10 or 15 minutes, slowly and calmly get out of bed. Avoid turning on the lights or engaging in any activity. Simply stand still in the dark, keeping your mind as calm as possible. Don’t resist feelings of heaviness and drowsiness. Before long, you will likely feel tired and ready to lie down again. Return to bed, appreciating your tiredness.
10. Physical Activity: Regular exercise can improve sleep quality but try to avoid vigorous workouts close to bedtime.
11. Limit Naps: If you nap during the day, keep it short (20-30 minutes) and avoid late afternoon naps.
12. Seek Professional Help: If sleep issues persist, consider consulting a healthcare provider or sleep specialist. They can offer tailored strategies or treatments.
Sleep is crucial for mental health because it helps regulate mood, improve cognitive function, and enhance emotional resilience. Adequate sleep supports memory consolidation, decision-making, and problem-solving abilities. It also reduces stress, anxiety, and depression symptoms. Poor sleep can lead to increased irritability, impaired judgment, and heightened emotional sensitivity, ultimately affecting overall well-being and daily functioning. Prioritizing good sleep hygiene is essential for maintaining mental health.