Understanding the Impact of Sleep on Mental Health for National Sleep Awareness Week

This week is National Sleep Awareness Week. You, like a lot of us, may be going into this Monday feeling tired and bleary eyed. We as a nation are sleep deprived, with the CDC reporting that about 1 in every 3 adults report not getting enough rest or sleep every day.

This becomes an alarming statistic when we think about the link between sleep and mental health.

Not getting enough sleep can impact your ability to function at work, school, relationships, attention, and concentration. It can also cause children to have increased symptoms of hyperactivity, poor performance at school, and an increased chance of illnesses. Decreased sleep is also linked to more difficulty in making decisions, problem-solving, and emotional regulation. According to the NIH, it has also been linked to higher rates of depression, suicide, and risky behaviors.

Building Healthy Sleep Habits

So, how do you fall asleep? The habit of lying there with your thoughts racing and sleep slipping away is so common. Here are some ways to improve your sleep hygiene and make hitting the hay a little easier.

• Don't overlook the importance of a bedtime routine. Setting a consistent sleep schedule promotes better sleep quality, and yes, that includes weekends. Resist the urge to sleep in on days off and instead, stick closely to your schedule.

• Reduce screen time before bed. I know, I know! We are all addicted to our devices, but they are not helping your sleep. So, think about putting the phone down, turning off the TV, and relaxing at least 30 minutes before bed. Limiting blue light exposure helps the body naturally produce melatonin, which helps us fall asleep.

• Exercise leads to better sleep. Have you ever looked at a toddler running around, full of energy, and thought, "Wow, they're going to sleep well tonight"? It's true, having an active day helps you fall asleep faster and deeper. A study by Prisma showed that patients who exercised for 30 minutes just 3 times a week experienced improved sleep quality in just 8 weeks.

• Engaging in mindfulness or relaxation exercises can calm the mind before bed. Therapy can help you learn new mindfulness techniques. The internet is full of ideas as well. Here is a good resource for mindfulness before bedtime: https://www.calm.com/blog/5-ways-to-improve-your-sleep-with-mindfulness-practices

• Remember to make your sleep environment conducive to rest. Keep your room dark, quiet, and cool. All of these things are linked to improved sleep quality.

Conclusion

Sleep is crucial for our overall functioning and health, both physical and mental. Try and incorporate a couple of these sleep habits to improve your nights and days. Happy National Sleep Awareness Week! With a little practice and change, we are sure all your dreams (and sleep) are much more likely to come true!