The Importance of Sleep on Mental Health and Well-Being
Sleep and mental health are closely tied together. Living with mental health issues can affect how you sleep, and poor sleep and sleep hygiene can have a negative impact on your overall mood and mental health. Understanding this relationship offers valuable insight into improving overall mental wellness (Freeman et al., 2015; Scott et al., 2021).
The Importance of Sleep
Sleep is essential for cognitive functioning and emotional regulation. During sleep, the brain undergoes vital processes such as memory consolidation and emotional processing. Freeman et al. (2015) emphasized that poor sleep, particularly chronic sleep deprivation, is a significant predictor of mental health disorders like anxiety and depression. The study found that individuals sleeping less than six hours per night were twice as likely to report mental distress as those sleeping seven to eight hours (Freeman et al., 2017). A lack of sleep can lead to brain fog and mood changes. Brain fog often makes the person feel confused or have trouble concentrating. Recalling memories may be more difficult, or speech and finding the right words to say could be difficult (Cherry, 2024). Mood changes from sleep deprivation or poor sleep often lead to irritability, which can also increase feelings of anxiety or depression (Scott et al., 2021; Cherry, 2024). Factors that Affect Sleep Quality
Nutrition
Eating too much before bed or consuming caffeine late in the day can cause issues with sleep quality
Environment
Temperature can play a role in sleep quality; extreme temperatures can disrupt your internal regulation of body temperature, which creates issues staying or falling asleep (Cherry, 2024; Scott et al., 2021).
Behaviour
Engaging in too much exercise before bed can increase tiredness
Excessive napping can confuse your circadian rhythm
Stress can have a huge impact on sleep, and typically causes the person to have difficulty falling asleep and have an increase in anxious dreams (Cherry, 2024).
Tips for Better Sleep
Ensuring you are incorporating proper sleep habits into your daily nighttime routine is important for overall health but also important for managing mental health issues (Hersh,2014).
Limit caffeine during the day.
Keep a consistent bedtime schedule by going to bed and waking up at the same time.
Unwind before bed by doing something that is relaxing, such as gentle stretches, meditation, or reading.
Turn off electronics at least one hour before bed.
Incorporate movement into your day; daily exercise is important for proper sleep.
Make sure your environment is working for you, have a bedroom temperature of roughly (15-19C), have a comfortable pillow and mattress, and use ear plugs or a white noise machine to block out excessive noise (Hersh, 2024).
Manage light exposure by having less direct light and setting your electronics to night mode to reduce the blue light exposure (Hersh, 2024). Ensuring adequate, restful sleep is not only a matter of physical health but also a key factor in maintaining emotional stability and reducing the risk of mental health issues.
References
Cherry, K. (2024, August 1). How Does a Lack of Sleep Affect Your Mental Health?.
verywellmind. Retrieved October 3, 2024, from https://www.verywellmind.com/how-sleep-
affects-mental-health-4783067
Freeman, D., Sheaves, B., Goodwin, G. M., Yu, L.-M., Nickless, A., Harrison, P. J., Emsley, R., Luik,
A. I., Foster, R. G., Wadekar, V., Hinds, C., Gumley, A., Jones, R., Lightman, S., Jones, S., Bentall,
R., Kinderman, P., Rowse, G., Brugha, T., . . . Espie, C. A. (2017). The effects of improving sleep
on mental health (OASIS): A randomised controlled trial with mediation analysis. The Lancet
Psychiatry, 4(10), 749–758. https://doi.org/10.1016/S2215-0366(17)30328-0
Hersh, E. (2024, March 27). 12 Healthy Sleep Hygiene Tips. healthline. Retrieved October 3,
2024, from https://www.healthline.com/health/sleep-hygiene
Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021). Improving sleep
quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep
Medicine Reviews, 60, 101556. https://doi.org/10.1016/j.smrv.2021.101556