For those of you that have experienced a bad night sleep on a regular basis I doubt you would be surprised to hear that there is a link between mental health and sleep. Even after one bad night it is difficult to focus on anything, to feel motivated to do anything and use those face muscles to push out a smile to someone. String a few of those bad nights together and you will find it very difficult to do all those good things we know can help us improve our day.
Why do we sleep?
We spend around one third of our lives asleep. Our parents never taught us to sleep; it is just one of those skills that from birth we can just do (some better than others). What strikes me as strange is that, whilst we know what happens when we sleep, we still don’t really understand why. So maybe it would be better to ask another question and avoid a question that I’m not in a place to answer.
What happens when we sleep?
Sleep is very important to a number of brain functions, including how nerve cells communicate with each other. It is essential for our health, as it helps to clear out toxins that accumulate during the day.
Hormones are released while we sleep, like growth hormones and cortisol, which help with tissue repair, cell regeneration, and regulation of metabolism and our immune system. Sleep does not just give us the rest we need but is also the time that the body "wakes up" to repair the damage you did to yourself during the day.
The 4 stages of sleep
Whilst we sleep we go through different stages: The first stage is called the transition stage where we start to relax and switch off from our surroundings. The second stage involves a decrease in body temperature and the slow down of brain waves getting ready for deep sleep. The third stage is called deep sleep and this is where a lot of the processes I mentioned earlier take place. Our brain waves slow down, growth hormones are released, our body temperature drops further to help conserve energy. Adenosine is accumulated during wakefulness and so it’s at its highest level at sleep time which helps us get to our deep sleep stage. During the deep sleep we break the adenosine down so that we wake feeling refreshed. Our neurotransmitters like serotonin, norepinephrine, and dopamine are regulated during this stage of sleep and these are important for mood, behaviour and brain functions. Overall, deep sleep is a crucial phase of sleep, allowing for physical and mental restoration, memory consolidation, and regulation of various physiological processes within the body. So next time you wake up feeling exhausted it is probably because you missed out on this very important stage of sleep. Deep sleep is where you can make the most significant improvements to improve your sleep quality. The fourth and final stage is called Rapid Eye Movement (REM) and that is when we start dreaming we can fly or we’re naked at work and all those other embarrassing moments our brains put us through when our defences are low. At this stage our brain becomes more active, heart rate and blood pressure increase and surprise-surprise our eyes move rapidly.
How sleep helps our mental health
Sleep, for me, is directly linked to our mental health because when we feel well-rested, we can handle much more that life throws at us than we can when we are sleep-deprived.
Restores and energises
Sleep allows our bodies to recover from the previous day’s activities and recharge our “batteries” ready for the next day. With more energy we can think more clearly and rationally and therefore better avoid the days activities stressing us out and becoming too much.
Regulates emotions
Having more energy allows us to regulate our emotions and prevent mood swings, irritability, and increased emotional reactivity. This means we are able to stay more level-headed and calm throughout the day, enabling us to handle the stresses of the day.
Enhances cognitive function
Cognitive function is an umbrella term for brain activities like memory, attention, concentration and problem solving abilities. Struggling in any of these areas can lead a single task/problem that you could normally tackle into a stress inducing “bomb” ready to go off.
Boosts resilience
A good night sleep improves our ability to cope with and recover from stress and anxiety. This makes it easier to bounce back from challenging situations and continue with a positive outlook.
If you want to give your body and mind the best chance to fight the daily stresses then clearly a good night sleep is going to give you a much better chance.
How do you improve your sleep?
If you go back to the 4 stages of sleep you should be able to guess a few of the next bits of advice.
Establish a consistent sleep schedule
Maintaining a regular sleep pattern is important for keeping our body clock, called the circadian rhythm, in check. Setting a bedtime and wake up time that you stick to, even on days off, can help ensure that your body clock is working properly. I understand that this can be difficult, but it's important for getting a good night's sleep.
Create a sleep friendly environment
To ensure a good night's sleep, it's important to make sure your body is cool. To do this, you can open a window or set up a fan to help cool down your bedroom. Taking a look at the second stage of sleep can also help you understand why this is important. Without this it can be difficult to get to the third stage of sleep where all the good stuff happens.
Limit exposure to blue light at night
If you want a good night sleep just avoid your screens. Whether that is a mobile, tablet computer or the TV just keep them turned off. Try and get into a routine where you get everything done that you need to do on your devices and then turn them off before going to your bedroom.
Avoid stimulating substances
Stay away from caffeine in the afternoon and evening. This includes coffee, tea, chocolate and some medications. You also need to limit alcohol and nicotine consumption as these can both affect your sleep.
Exercise regularly
Whatever your activity of choice is, taking part in physical activity can help promote better sleep. Just avoid doing it too close to your bedtime so that your body has a chance to wind down.
Develop a relaxing bedtime routine
It's a wonderful idea to add a relaxation routine to your bedtime! Reading a book, meditating, or doing a slow flow yoga can help you become more mindful and relax your mind and body. Being more mindful can help us to stop worrying about the past or future, which can be distracting and stop us from getting a good night's sleep.
Manage stress levels
Stress and anxiety can interfere with the very first stage of sleep by not being able to let go. There are a few good ways you can try and manage your stress at bedtime. Deep breathing or meditation can help you become more present and focus less on what may or may not happen in the future. Journalling allows you to get things out of your head and on to paper which can be amazing for letting things go. If there are things you need to get done but clearly cannot do them at bedtime it can be good to create a todo list that will help you clear these things off your plate when you can do something about it; in the morning. If you are struggling with managing your anxiety then it would be good to get support from a counsellor, talking things out can really help clear your head.
Insure your bed and pillow are good quality and comfortable
If you are not comfortable you will definitely find it difficult to fall asleep. A supportive mattress and appropriate bedding can significantly improve your sleep quality. It is worth testing the mattress and pillow out in a store before buying.
Avoid napping
Whilst napping can be beneficial for people who have been struggling with sleep for a long time it can really negatively impact your sleep patterns. If you do need to nap try and limit them to 20 to 30 minutes and have them as early in the day as possible.
Finally
When it comes to sleep we are all different and there is not a one fit solution for all of us. It takes time to find what works and what is the cause of your bad sleep. Needless to say, the only way you can improve your sleep is to make changes. Start small and monitor the changes, I promise you the effort will be worth it.
Of course the above is actions you can take in your own time that should help you but it is always worth seeking the advice of a medical professional before making any major changes to your lifestyle or diet. They can provide guidance on how to make the best decisions for your health and wellbeing. Additionally, they can help you identify any potential risks associated with making drastic changes and provide you with the necessary resources to make informed decisions. Furthermore, they can help you create a plan that is tailored to your individual needs and goals. Ultimately, consulting a medical professional can help ensure that you are making the best decisions for your health and wellbeing.
