Sleep is your friend
Written by Lauren Nicholson, Provisional Psychologist
The Importance of Sleep Hygiene: Better Sleep for Better Mental Health
Getting good sleep is important for your health, but many have trouble with it. About 20-35% of adults have sleep issues, which can cause tiredness, focus problems, and more stress and anxiety. The good news is that minor tweaks in sleep habits, called sleep hygiene, can help greatly.
Why Sleep is Important
Bad sleep isn't just tiring. It harms brain function, raises stress hormones, and disrupts mood chemicals like serotonin. Over time, poor sleep can boost risks of depression, anxiety, and other health issues like heart disease and obesity. Insomniacs are 10 times more likely to face high levels of depression or anxiety than those who sleep well. It also makes managing stress, emotions, and positive thoughts harder. Less sleep links to more negative thoughts and less resilience, while better sleep can cut anxiety, depression, and stress symptoms significantly.
Common Sleep Disruptors
Many daily habits can lower sleep quality. Using social media or checking emails in bed, having arguments near bedtime, or worrying over unresolved matters can hinder falling asleep. Even little actions, like looking at the clock at night, can create anxiety about sleep, making it tough to fall back asleep. Additionally, not getting enough sunlight during the day can mess with the body’s sleep-wake cycle, causing trouble at night. While sleep aids might seem helpful, using them long-term can worsen sleep issues. Interestingly, simply believing certain actions will harm sleep can raise stress and make sleep harder.
“Sleep is the best meditation”
5 Easy Sleep Tips
Improving your sleep can be simple. Here are some straightforward steps to boost your sleep quality:
Routine is key: Go to bed and wake up at the same time every day, even on weekends.
Limit screen usage: Stay away from screens and bright lights at least an hour before bed.
Use your bed for sleeping: Don’t work or scroll through social media in bed.
Get sunlight: Spend time outside during the day to help set your sleep-wake pattern.
Avoid stimulants at night: Limit caffeine, alcohol, and heavy meals close to bedtime.
Take Control of Your Sleep
Focusing on sleep hygiene is a great way to better both mental and physical health. Small, consistent changes—like sticking to a routine, getting sunlight, and cutting down on screen time—can improve sleep and boost overall wellness. Start now to enjoy the great benefits of good sleep .
“A ruffled mind makes a restless pillow”
What are the different types of sleep disorders?
It’s important to recognise that sleep disorders are common and can significantly disrupt quality of life. There are many different types of sleep disorders. Some may be caused by other underlying health conditions.
Insomnia
Sleep apnea
Parasomnias
Restless leg syndrome
Narcolepsy
If you’re experiencing sleep problems talk to your GP and Psychologist if you have concerns.
Check out Headspace for more content and their app is amazing which could help you further.
References.
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4. Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev. 2021;60:101556. doi:10.1016/j.smrv.2021.101556
5. Lollies F, Schnatschmidt M, Bihlmeier I, et al. Associations of sleep and emotion regulation processes in childhood and adolescence - a systematic review, report of methodological challenges and future directions. Sleep Science. 2022;15(04):490-514. doi:10.5935/1984-0063.20220082
6. Bishir M, Bhat A, Essa MM, et al. Sleep Deprivation and Neurological Disorders. Biomed Res Int. Published online 2020.
7. McAlpine T, Mullan B, Clarke PJF. Assessing the daily association of sleep hygiene behaviours with sleep: A between and within persons approach. J Behav Med. 2024;47(2):255-270. doi:10.1007/s10865-023-00448-0
