Sleeping well is crucial to our overall health and well-being, but a lot of people struggle with getting enough between the demands of work and everyday life. Ask any parent who has ever had a newborn baby in their home what toll sleep deprivation has had on them. You'll most likely be met with answers related to erratic moods, high stress or anxiety levels, and even an inability to think clearly - these factors, exacerbated by having to take care of said newborn, could lead to postpartum depression or even a mental health breakdown.
But whether you’re a parent or not, we all need to be getting an adequate amount of sleep every night. This article will explore the importance of sleep and discuss ways you can ensure that you're getting a good rest so that you can function at your best in every aspect of your daily life.
Why you should be getting enough sleep
It's no secret that getting quality sleep is essential for our cognitive performance when we're awake. We've all felt the effects of not getting enough rest at some point in our lives, whether it was in your childhood when you didn't want to go to sleep because play time was all you thought you needed to survive, or as an adult when you needed to sacrifice sleep to meet a tight deadline at work. Sleeping well contributes to improved memory, decision-making, creativity, rational thinking, and judgment. A lack of sleep, on the other hand, can cause brain fog, difficulty in problem-solving abilities, increased stress and anxiety levels, and ultimately poor mental health.
Our brains are one of our most important organs, serving as the control center for all our body's functions. As we've established, getting good sleep is crucial, especially to rest our minds and ensure they operate efficiently throughout the day. Not doing so will inevitably harm other areas, such as your emotional state and physical health.
According to the National Heart, Lung, and Blood Institute, sleep deficiency is linked to various chronic health issues such as heart and kidney disease, high blood pressure, diabetes, and obesity. While some individuals need the recommended amount of sleep per night, others can thrive on less than that. This all depends on your lifestyle as well as whether you've trained your brain and body into a routine. When it comes to sleep, quality over quantity is what should matter.
The connection between sleep and mental health
A few nights of poor sleep may not necessarily be a cause for great concern, but continuous patterns of bad sleep could be a symptom or consequence of an existing psychological condition. In the same breath, sleeping issues are also thought to cause or contribute to the onset of mental disorders such as depression and anxiety. Due to this codependent relationship between sleep and mental health, it is important to address issues as early as possible to help protect your overall health and wellness.
While making lifestyle changes may be helpful, it is worth consulting a doctor if your sleep problems seem to be persistent. If you find your trouble with sleeping or sleep deprivation is impacting your mental health, it’s also worth reaching out to a mental health professional. Whether it’s a psychiatrist or counselor with the requisite mental health counseling masters online or similar qualification, getting support is crucial to your overall well-being.
Some sleep-related signs that you may be struggling with your mental health include having trouble falling asleep, having a restless sleep, waking up too early, or even sleeping too much. Other indicators that the quality of your sleep may be suffering involve feeling tired during the day, having difficulty concentrating, relying on caffeine or energy drinks for an energy boost, and even craving unhealthy foods.
Tips to improve your sleep
There are several ways you can actively work to improve your sleep cycles.
Establishing a realistic plan for your day
Spending a few minutes at the start of your day to create a to-do list could be helpful to get through your daily obligations. This will help to clear your schedule instead of having to carry things over at the risk of keeping you up at night stressing about all the things that still need to be done. Of course, life happens, and plans don't always work out, so make sure that you stay flexible and put contingency plans in place in case you need to shift things around.
Stick to a consistent routine
Go to bed at the same time every night and get up at the same time in the morning, even on weekends or holidays. This will help in getting your body to develop an ‘internal clock’ and promote healthy sleeping habits.
Practice a good nighttime routine
Whether it's light meditation, listening to calming music, reading a book, taking a warm bath, or a combination of these things that allows you to unwind at the end of the day, you should create and practice a consistent nighttime ritual to prepare your body for a good night's sleep.
Avoid overstimulation
Speaking of preparing your body for a good night's sleep, this should not involve any sort of emotional, mental, or physical strain. Reduce or, better yet, cut out screen time entirely before bed, try not to eat heavy meals, limit your caffeine intake before going to sleep, and don't engage in strenuous exercises too close to bedtime.
Share your sleeping space
Research relating to whether adults sleep better alone or with a partner found that those who choose to take the latter approach have reported lower levels of stress, depression, and anxiety.
Of course, everyone is different, and getting good sleep is not a one-size-fits-all model - for example, some people are energized after a shower or a workout, while others find this relaxing enough to doze off into a peaceful night's rest. The key is to find what works best for you as well as to recognize and take action when you feel like your sleep is harming your health and well-being.
Reviewed by
