Today is world sleep day-2022. Here is a guide! for everyone to overcome sleep difficulties. This year, the theme and slogan of the day are ‘Quality Sleep, Sound Mind, Happy World’. Do you work longer at the night? Like all the busyness with work, family, and other life commitments, many of us just don’t get the recommended seven or eight hours of sleep. Is your healthy sleep being really important for mental health? Effects of lack of sleep on mental health
Let’s get started,
Sleep and mental health are closely connected. Sleep deficiency affects your psychological state and mental health too. And those with mental health uncertainties are more likely to have insomnia or other sleep disorders. Lack of sleep affects mental health and vice versa. One thing is for sure that is when our mental health is on the rocks, our sleep is right there with it.
Sleep and mood are closely related; poor sleep can cause irritability and stress, while healthy sleep can enhance well-being. Lack of sleep affects certain negative effects such as emotion and performance. Sleepiness can damage your judgment, work performance, and mood. The quality of your daily sleep can impact not just your physical energy in the morning but your mental and emotional health, too.
How can mental health affect sleep?
Mental health problems can affect your sleep in several ways
- Anxiety can cause your views and thoughts to race, which can make it hard to sleep.
- Depression can be led to oversleeping i.e., either sleeping late or sleeping a lot during the day. It also can cause insomnia if you’ve got troubling thoughts.
- Post-traumatic stress disorder (PTSD) can cause night fears. These may wake you up to make you’ve got feel anxious about falling asleep.
- Mania can make you feel delighted or energetic so you might not feel tired or want to sleep. You may also race thoughts that make it hard to sleep.
- Medication can have side effects such as insomnia, nightmares, or oversleeping. Addiction to medication can also cause sleep problems.
To overcome all the above difficulties here are some tips to follow by everybody
- Start a daily regular, relaxing bedtime routine that lets you and everything go down and sends a signal to your brain that it’s time to sleep now.
- Create a relaxing environment: bedrooms that are dark, cool, and quiet are generally easier to fall asleep in and stay asleep in.
- Try to go to sleep and awaken up at the same time each day.
- Exercise habitually in your daily routine but avoid forceful exercise near bedtime if it affects your sleep.
- Avoid caffeine and alcohol before bed. They can disrupt you from falling asleep and prevent deep sleep.
- Only use your bed for sleep.
- Avoid using your electronic gadgets more in the evening, including on smartphones and tablets.
- Write down what you are worried about tomorrow. This can help you definitely put your mind at rest.
- If you cannot sleep, don’t be concerned about it. Just get up and do something relaxing like listening to music or reading your books until you feel sleepy.