When it comes to maintaining our mental health and overall well-being, sleep is one crucial aspect that may often be overlooked. We have all experienced that “not so fresh” feeling after one bad night’s sleep – however, we often disregard the role that consistently poor sleep can play in affecting our well-being long term, both physically and mentally.
Sleep is not just a time for our bodies to rest; it’s a critical period for our brains to recharge and process the day’s events. Poor sleep can exacerbate stress, anxiety, and depression, while good sleep can enhance our ability to cope with challenges, regulate emotions, and maintain a positive outlook. Yet, many of us struggle with sleep issues, whether it’s difficulty falling asleep, staying asleep, or waking up feeling groggy and not rested. Understanding the importance of sleep hygiene can be a powerful tool in improving our mental health.
How Sleep Affects Mental Health
The relationship between sleep and mental health is well-documented, and studies suggest that the relationship goes in both directions; this means that mental health difficulties can lead to poor sleep, and that sleep problems can contribute to the onset, occurrence, and maintenance of mental health difficulties.
One underlying mechanism for this could be the disruption of emotion regulation, when we lack quality sleep. Research suggests that poor sleep can lead to finding it harder to manage our emotions effectively, and to adapt our physical and emotional responses to day to day situations as well as our cognitive appraisal of these situations (the way we think about them). It can also mean we are more sensitive to experiencing mood swings and negative mood, with impaired ability to self-regulate.
These studies stress the importance of paying attention to our sleep when we are looking to improve, or maintain, our mental health and well-being. Luckily, there are some practical changes we can make that can have a positive impact on sleep quantity and quality.
Practical Tips for Improving Sleep Hygiene
Improving sleep hygiene is about creating an environment and a routine that promote good quality sleep. Here are some practical tips to try:
- Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. This consistency can make it easier to fall asleep and wake up naturally. It is also crucial to understand that we don’t all need the same amount of sleep; for instance, teenagers need more sleep than adults!
- Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing deep breathing exercises. These activities can signal to your body that it’s time to wind down and prepare for sleep.
- Limit Exposure to Screens Before Bed: The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Try to avoid screens at least an hour before bedtime to help your body naturally prepare for sleep. Leaving your phone to charge in a different room, and getting an alarm clock instead to keep on your bedside table could be one way to implement this.
- Optimise Your Sleep Environment: Make sure your bedroom is conducive to sleep. This means keeping it cool, quiet, and dark. Investing in a comfortable mattress and pillows, where possible, can also make a big difference in the quality of your sleep. Ideally, only use the bedroom for sleep. This may not be possible if you also work or study in your room – but having set boundaries or routines that help you separate work and sleep is important.
- Watch What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep cycle by causing discomfort or stimulating wakefulness.
- Get Regular Physical Activity: Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous activity close to bedtime, as it can be stimulating and make it harder to wind down.
- Manage Stress and Anxiety: Incorporating relaxation techniques like mindfulness, meditation, or journaling into your daily routine can help manage stress levels and prepare your mind for sleep. For instance, if you are someone who tends to overthink a lot whilst trying to get to sleep, writing down these worries or making a list of things that are on your mind can help you feel reassured that you can deal with them in the morning, clear your mind, and help you wind down.
- Ask for Support!: As we discussed, sleep and mental health go hand in hand, and sometimes sleep problems can really affect our mental health and vice-versa. If you have tried the tips above and nothing is working, or if you feel that sleep is an area you need to tackle, a therapist can help you find ways to improve your sleep hygiene as well as uncovering what may be exacerbating your sleep difficulties. You don’t have to do this alone!
In conclusion, good sleep hygiene is essential for maintaining our mental health. By making small, intentional changes to our sleep habits, we can improve the quality of our sleep and, by extension, our overall well-being.
References:
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.
Vandekerckhove, M., & Wang, Y. L. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS neuroscience, 5(1), 1–17. https://doi.org/10.3934/Neuroscience.2018.1.1
Author: Valentina Sartore
Psychotherapist, MSc, BSc (Hons)
