Catching some ZZZ'S FOR YOUR MENTAL HEALTH

Blog by Norma 

We've all heard about the importance of sleep for physical health, but what about mental health?

Sleep is essential; during sleep, our body "recharges." A poor night's sleep can affect how we deal with and cope with daily stressors, which can impact how we perceive the world. Consider how much more grumpy you can be after a restless night. This is because sleep helps to maintain cognitive skills, which help us learn, maintain our memory, and pay attention. 

Yes, sleep is essential, but can it affect my mental health?

​The short answer is yes! Not enough or lacking sleep can increase the risk of mental health disorders. Studies show that otherwise healthy adults experience heightened stress and anxiety levels after insufficient sleep. For those with preexisting mental health disorders, lack of sleep may aggravate their mental health symptoms and increase the likelihood of chronic sleep problems. 

​Regularly getting a good night's sleep is vital to keeping our mind "fresh" and working at its best. On average, it is recommended for adults to get between 7-9 hours of sleep, while for teens, the recommended amount is 8-10 hours and 7-8 hours for older adults. Of course, these are just the recommended average amount of hours. The amount of sleep you and your body need might vary from the recommended amount; however, you must get enough sleep to feel awake and function normally throughout the day. 

I know sleep is important, but I struggle to sleep. What can I do?

Sleep is essential, but the reality is that sleeping can be a challenge for many of us. We can find ourselves tossing and turning all night or lying in bed wishing for sleep. 

One of the ways we can help onset sleep is by adopting healthy sleep habits. Here are a few practices to try out: 

• ​maintaining a consistent sleep schedule (including weekends)
• having a relaxing bedtime routine 
• create a healthy sleep environment (no bright lights or loud sounds, limited electronics, and cool room temperature)
• exercise regularly 
• avoid consuming caffeine later in the day (one less cup of coffee could be the start to a better sleep schedule)

The other option for overcoming sleep difficulties is cognitive behavioral therapy for insomnia (CBT-I). CBTI can help those struggling with chronic insomnia. CBTI therapy aims to educate on sleep and help people change their sleep-related behaviors through stimulus control, sleep restriction, relaxation techniques, and cognitive therapy. If you feel CBTI might be a good fit for you, contact your medical provider and discuss the benefits with them! 

Sleep is vital not only to our physical health but also to our mental health!

Making sure you are getting enough sleep is important. If you struggle with sleep, ensure you are setting yourself up for success by adopting healthy sleep habits. If you need help with healthy sleeping habits, contact a professional. It's not a surprise to say that COVID-19 has disrupted many people's sleep habits. So, don't feel alone in the struggle for sleep. Getting the help you need is vital. Your body and your brain will thank you for prioritizing sleep. Your mental health matters, and good sleep is a part of good mental health!

Check out this video:

References:
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Columbia University . (2022, March 16). How sleep deprivation impacts mental health. Columbia University Department of Psychiatry. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health#:~:text=While%20insomnia%20can%20be%20a,anxiety%2C%20and%20even%20suicidal%20ideation. 

Psych Hub, LLC. (2020). Sleep and Mental Health . YouTube. Retrieved September 20, 2023, from https://www.youtube.com/watch?v=RGaG-7RoH7w&t=10s.