Image courtesy of Pixabay.
Did you know your mental health is linked to your sleep habits? Our brains regroup while we sleep, so of course health suffers when we don’t get enough. Here is more information about why you need a good night’s sleep for your mental wellness, and what you can do about it.
Unhealthy at Best
Most people don’t think that mental health and sleep are connected, but going without sleep is extremely unhealthy. We can get irritable when we do without, but it’s more than that. In fact, it can damage mental health. According to Newsweek, when we’re sleep deprived, crankiness is just the top layer of trouble. On top of being cranky, poor sleep habits can cause you to engage in negative thought patterns, continually mulling over bad things and focusing on what’s wrong in life. When you start digging in, some studies show a connection between too little sleep and a number of serious mental health issues. Anxiety, depression, hallucinations, and paranoia are connected with not getting enough sleep. Apparently, old-school science felt poor sleep stemmed from depression, but some newer studies show it’s the other way around. Bottom line: Sleep deprivation doesn’t stop with a rotten attitude.
How Much Is Enough?
Every mind and body is different, but there are some general guidelines for how much sleep we need. Most adults should aim for at least seven hours of sleep every night. Children generally require quite a bit more — around 12 hours or more in youngsters and up to 17 hours in infants – and older adults can require somewhat less. If you’re groggy during the day or rely on caffeine for a boost, those are indicators you should get more sleep, or the quality of your sleep could use improvement. So what can you do about that? Plenty.
Your sleep environment plays a big role in the quality of your slumber. Adding aromatherapy in restful scents like lavender or cedarwood can be a boon. Sleep patterns are inherently linked to daylight, so controlling the light in your environment can also equate to better quality sleep. One suggestion is to dim lights close to bedtime and ensure the room is completely dark for sleep. Another great way to improve sleep quality is with a new mattress, especially if you suffer with aches and pains. Don’t pick the first mattress that comes along; read reviews and choose a high-quality mattress that suits your sleeping style, whether you’re a hot sleeper, sleep on your side, or whatever your idiosyncrasies are.
Do you tend to stay up late some nights watching favorite shows or lingering over social media, then try to make up for it other nights by going to bed early or by napping? It turns out that habit can contribute to poor slumber. HuffPost suggests setting a schedule to improve your sleep habits. Going to bed at the same time every night and getting up at the same time every day can help your body develop a healthy rhythm.
Drop the Bedtime Snack
Many of us enjoy a late-evening snack before turning in, but it turns out it could be a contributing factor in poor sleep quality. If you do grab a little something before bed, choose a light snack and steer clear of fatty, spicy, or deep-fried foods. Also, avoid caffeine late in the day since the stimulant effect can be counterproductive.
With a handful of good habits, you can improve your sleep and your mental health. Next time you’re feeling cranky, consider how you’re sleeping and look for ways to improve. Better slumber can mean a healthier mind.