Sleep And Mental Health: Here Are Tips To Sleep Better At Night

It’s no secret that sleep plays an important role in good physical health. Lack of sleep is linked to a number of unfavorable health consequences including heart disease and type 2 diabetes.3 But how does sleep affect mental health?

Research suggests that the relationship between sleep and mental health is complex. While lack of sleep has long been known to be a consequence of many psychiatric conditions, more recent views suggest that lack of sleep can also play a causal role in both the development and maintenance of different mental health problems.

In other words, sleep problems can lead to changes in mental health, but mental health conditions can also worsen problems with sleep. Lack of sleep may trigger the onset of certain psychological conditions, although researchers are not completely certain of the underlying reasons for this.

Because of this circular relationship between your sleep patterns and your mental state, it is important to talk to a doctor if you are having problems falling or staying asleep.

What can cause sleep problems?

Many different things that can affect our sleep. They include:

• stress or worry
• a change in the noise level or temperature of your bedroom
• a different routine, for example, because of jet lag
• too much caffeine or alcohol
• shift work
• physical or mental health problems
• side effects of medicines

How can mental health problems affect sleep?

Mental health problems can affect your sleep in different ways.

• Anxiety can cause your thoughts to race, which can make it hard to sleep
• Depression can lead to oversleeping: sleeping late or a lot during the day. It can also cause insomnia if you have troubling thoughts
• Post-traumatic stress disorder (PTSD) can cause nightmares or night terrors. These may wake you up and/or make you feel anxious about falling asleep
• Mania can make you feel elated or energetic, so you might not feel tired or want to sleep. You may also have racing thoughts that make it hard to sleep
• Medication can have side effects, including insomnia, nightmares or oversleeping. Coming off medication can also cause sleep problems

How can I improve my sleep?

There are many things you can try to help yourself sleep well.

A common cause of sleeping problems is poor sleep hygiene. Stepping up sleep hygiene by cultivating habits and a bedroom setting that are conducive to sleep can go a long way in reducing sleep disruptions.

Examples of steps that can be taken for healthier sleep habits include:

Reduce smartphone usage before bedtime

Our brain naturally produces melatonin in response to darkness. It controls our sleep-wake rhythm and makes us feel soporific in low-light environments. However, the light from your phone screen hampers melatonin production, so it might be better to put down our device at least 30 minutes before bed.

• Having a set bedtime and maintaining a steady sleep schedule
• Finding ways to wind-down, such as with relaxation techniques, as part of a standard routine before bedtime
• Avoiding alcohol, tobacco, and caffeine in the evening
• Dimming lights and putting away electronic devices for an hour or more before bed
• Getting regular exercise and natural light exposure during the daytime
• Maximizing comfort and support from your mattress, pillows, and bedding
• Blocking out excess light and sound that could disrupt sleep

Finding the best routines and bedroom arrangement may take some trial and error to determine what’s best for you, but that process can pay dividends in helping you fall asleep quickly and stay asleep through the night.