Sleep is a more complex process than many people realize, much of it is
still a mystery to scientists. During sleep, the body goes through various
processes and sleep stages. Good quality sleep is likely to result from spending
enough time in all of the stages, including enough deep sleep which helps us feel
refreshed. Poor sleep over a sustained period leads to many problems that are immediately recognizable, including fatigue, sleepiness, poor concentration, lapses in memory, and irritability.
Up to one-third of the population may suffer from insomnia (lack of sleep or poor quality sleep). This can affect mood, energy and concentration levels, relationships, and ability to stay awake and function during the day. Sleep and health are strongly related, poor sleep can increase the risk of having poor health, and poor health can make it harder to sleep. Where this is the case, a combination approach to treating mental health problems and sleep problems in tandem is often the most effective.
Unfortunately, one-third of US adults report sleeping less than the recommended amount. In a 2021 study, individuals who averaged 6 hours or less of sleep per night were found to be about 2.5 times more likely to experience frequent mental distress than those who slept for more than 6 hours. While more research is needed to understand the mechanisms underlying the connection between sleep and mental health, we know that sleep is important to many brain and body functions engaged in processing daily events and regulating emotions and behaviors.
Tips for Improved Sleep
- Relax with a routine
Develop a pre-sleep ritual involving relaxing activities to signal your body that it’s time to wind down. Deep breathing, progressive muscle relaxation, body scan meditation, and mindfulness can help calm individuals and decrease anxiety about going to sleep.
- Curate the environment
Ensure your sleep environment is conducive to rest. Eye masks or earplugs are wonderful investments for mitigating light and noise disturbances. Temperature is also important, and if you share a bed with a partner with different temperature preferences, consider separate blankets. Also, be sure to invest in comfortable and breathable bedding.
- No napping
If you have trouble sleeping, you may be tempted to catch up on sleep by napping. However, unless you’re feeling extremely sleepy, this usually does more harm than good as it makes it more difficult to sleep at night. If you feel tired during the day, take a walk, get some fresh air, or do something stimulating for a few minutes.
- Tech-Free Time
Try to make your bed a tech-free place. The blue light of screens essentially wakes your brain up, making it harder to fall and stay asleep. It is recommended that you avoid screens 1-2 hours before going to sleep.
