Let’s Talk About Sleep
Sleep and mental health go hand in hand. We constantly hear people brag about how little sleep they get “Oh, I’m running on coffee, only got 4 hours of sleep last night, ha-ha-ha!” This is no laughing matter! Sleep deprivation can have negative effects not just on your physical health but also your mental health. Sleep is especially important for those suffering from chronic mental health conditions. The Center for Disease Control and Prevention (CDC) and the American Academy of Sleep Medicine emphasize the importance of an adequate night’s sleep, which is defined as 7 or more hours per night with no upper limit (1,2). Therefore, getting fewer than 7 hours of sleep is detrimental to your health. This can cause increased irritability, stress, erratic behavior, poor cognitive functioning (e.g., making mistakes, slow thinking, and memory loss), and even psychotic episodes. In the long run these symptoms can lead to the development of serious mental health issues. So, what can be done to foster better sleep habits and improve your sleep health. Below are a few suggestions.
Get off your phone! We are all guilty of it. We get into bed and before we know it there goes another hour of mindless scrolling through social media. Blue light emitted from screens suppresses your body’s release of melatonin. So put the phone away at least an hour before bedtime.
Create a routine. A cup of tea, a warm bath, some calming lavender lotion and even a sleep gummy can go a long way. Taking the time to wind down allows your body to relax and your mind to clear. If you struggle with anxiety at night or rumination a routine can help you turn some of those gears off and prepare to calm down, rest, and sleep.
Limit your caffeine. I honestly do not know how some people have a cup of coffee after 5pm and still sleep at night. Caffeine is a stimulant, it amps you up! Consuming it in copious amounts throughout the day or consuming it later in the day can affect your sleep cycle. Limiting the amount of caffeine, you consume and at what time of the day you consume it can be beneficial in supporting healthy sleep.
Sleep is important to daily functioning, physical, and mental well-being. A restful night sleep can work wonders in your mood, productivity, and happiness. Let’s start getting to bed early!
References
1.American Academy of Sleep Medicine. Seven or more hours of sleep per night: a health necessity for adults. 2015. https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/ . Accessed September 19, 2019.
2.Centers for Disease Control and Prevention. 1 in 3 Adults don’t get enough sleep. 2016. https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html . Accessed September 19, 2019
