Sleep and Mental Health
Sleep. One of the things that should be so simple often seems to be the most elusive.
If you’re one of the millions of Americans who feel that they don’t get adequate sleep, read on. We have some ideas to help, and we explain why good sleep matters.
The National Institute of Health recommends that adults get between seven and nine hours of sleep each night. But over a third get less than this. That means there are a lot of tired people walking around out there!
Further, the National Council on Aging explains that nearly 14% of adults reported feeling tired or even exhausted on a regular basis and that approximately 30% say they have symptoms of insomnia, with one-third of those claiming the insomnia negatively impacts their daily life.
We all know how it feels to miss a good night’s sleep. But what happens when we consistently get too little sleep? It can affect our mental health.
Lack of sleep can lead to irritability, increased stress, lack of productivity and motivation, brain fog, and even depression. The Columbia University Department of Psychiatry explains that good “sleep helps maintain cognitive skills, such as attention, learning, and memory [and] poor sleep can make it much more difficult to cope with even relatively minor stressors and can even impact our ability to perceive the world accurately.”
Harvard Medical School’s Division of Sleep Medicine expounds on this, saying that chronic insomnia may increase an individual’s risk of developing a mood disorder, such as depression or anxiety. In one major study of 10,000 adults, people with insomnia were five times more likely to develop depression. Lack of sleep can be an even greater risk factor for anxiety. In the same study, people with insomnia were 20 times more likely to develop panic disorder (a type of anxiety disorder). Another study showed that insomnia is a reliable predictor of depression and many other psychiatric disorders, including all types of anxiety disorders.
Take it from me, I know that sleep can be elusive. I have spent many nights lying in bed for hours wondering why I can’t do something that seems so simple. Falling asleep shouldn’t be that hard, I tell myself. Yet oftentimes it is.
While some people say that sleep aids like melatonin or L-theanine help, I have found that lifestyle changes are key to getting a better night’s sleep. So let’s look at some of the ways that you can fall asleep faster and stay asleep longer to safeguard your mental health.
- Reduce screen time at night.
The blue light from screens suppresses your body’s secretion of melatonin, which we need to sleep. Turn down the lights, add a blue light filter to your phone or computer (or better yet, power them down!), and relax.
- Limit alcohol intake.
Some people feel that alcohol may help them fall asleep, and it can. But what is not commonly known is that it can disrupt the sleep cycle as the night goes on. According to the Sleep Foundation, “When you go to bed with alcohol in your system, you’re likely to experience more N3 sleep—known as ‘deep sleep’—and less REM sleep than usual, at least initially. Later in the night, once your body has metabolized the alcohol, you’re likely to experience a rise in N1 sleep, the lightest stage of sleep. This can lead to frequent wakings and fragmented, low-quality sleep.” The foundation recommends that, if you drink alcohol, you do so in moderation, as even one to two drinks can have a slight effect on sleep, and abstain for at least three hours before falling asleep.
- Create a comfortable sleep environment.
A cool, dark room free of noises is optimal for uninterrupted sleep. Don’t fall asleep with the TV or lights on. If your room faces east, you may want to get blackout curtains to keep the sun from waking you too early.
- Avoid caffeine.
Caffeine is a stimulant and can wreak havoc with your ability to fall asleep. Avoid food and drinks (and meds, if possible) with caffeine for four to six hours before you go to sleep.
- Develop a sleep routine.
Unwinding without a screen can help your body prepare for sleep. Destress with one or some of the following activities: don your comfy clothes, read a book, meditate or reflect on your day, listen to soft music, do a puzzle, or take a bath.
- Exercise.
Exercise is important for your physical health, and a well-exercised body will sleep better at night. But it may have the opposite effect if you exercise too close to bedtime, so save the workouts for during the day or a few hours before bed.
- Limit fluid intake before bed.
No one wants to wake up in the middle of the night to use the bathroom. Not only is it frustrating, but then there’s the chance that you may have trouble falling back asleep. Limit how much you drink in the couple hours before bed.
- Watch what you eat.
While it’s normal to feel hungry and want a snack after dinner, keep in mind that some foods may affect your digestion, give you heartburn, or keep you awake for a myriad of reasons. Columbia explains that “low fiber, high saturated fat, high sugar diets have been associated with poorer quality sleep.” Limit your snacks, and if necessary, keep a log of what you eat on the nights you have difficulty sleeping. Maybe you will find that your 10pm bowl of cereal is the culprit!
- Try these gummies!
Performance Inspired understands that many people have problems sleeping, so we created delicious gummies to help you. This Sleep & Beauty Formula contains 5 mg of melatonin and 500 mcg of biotin to help improve the quality of your sleep.
Remember that sleep deficits can cause mental health stressors or even serious problems, so prioritize your own well-being and make sure you get enough sleep. Your body and your mind will thank you. And if you think you have a serious sleep problem, don’t be afraid to discuss it with your doctor.
