Getting enough quality sleep is an essential part of physical and mental health. It helps our brains recover, allows our body to heal, and increases our overall productivity. But what is the impact of sleep on our mental health? What happens if we are not getting enough restful sleep?
It is estimated that up to 80% of people with mental health conditions such as depression, anxiety, and bipolar disorder have trouble falling asleep or staying asleep. Poor sleep can lead to increased stress, increased risk for suicide, and difficulty coping with daily life. Sleep deprivation can also negatively impact blood pressure, immune system, and can contribute to weight gain.
Recognizing the importance of a good night’s sleep for your mental health is the first step in taking action. Here we take a closer look at the impact of sleep on mental health, provide suggestions to help improve sleep, and discuss how to get help if insomnia or sleep disruption is making you struggle.
How does Sleep Affect Mental Health?
Much like physical health, mental health can be impacted by a lack of sleep. Poor sleep can lead to an increase in anxiety and depression, a decrease in concentration and memory, confusion, and irritability. It is well documented that having a regular sleep-wake cycle and getting 7-9 hours of sleep per night, can have profound impacts on our mental wellbeing.
For people with existing mental health issues, poor sleep can significantly reduce the effectiveness of treatment and lead to an overall decline in mental health. Sleep disruption can also lead to difficulty in forming relationships and dealing with day-to-day stress. Poor sleep is thought to contribute to developing or worsening mental health problems, in some cases.
Tips for Better Sleep Quality
Good quality sleep is essential for a good mental state. Here are a few tips that can help you get better sleep:
- Stick to a regular sleep schedule and wake up at the same time every day.
- Avoid caffeine and any other stimulants in the afternoon.
- Avoid eating late at night and have your last meal at least two hours before bedtime.
- Exercise regularly, especially outdoors in the early morning or later evening.
- Eliminate as much light and noise as possible in the bedroom when sleeping.
- Spend at least 30 minutes relaxing before bedtime.
When to Seek Help
If insomnia or sleep disruption persists after trying the tips mentioned above, it is important to seek professional help. A sleep specialist or psychologist can help identify possible underlying causes of sleep disturbance and work to develop a plan for improved sleep. Cognitive behavioral therapy, lifestyle changes, and medication may be prescribed to help with difficulty sleeping.
It’s important to take Acknowledge that sleeplessness does not have to be tolerated and there are ways to help you get a good night’s sleep. It is well understood that taking proper care of our mental health is just as important as taking care of our physical health. Make sure to address any sleep issues early to protect long-term mental and emotional health.
Conclusion
Research has clearly demonstrated the important relationship between adequate sleep and mental health. Getting good, restful sleep is an essential part of taking care of our physical and mental wellbeing. If you are having difficulty sleeping or are having mental health concerns due to ongoing sleeplessness, reach out for professional help.