The Sleep-Mental Health Connection: 4 Tips for Getting a Better Night Sleep
Insomnia is a common sleep condition that affects many people. Inability to perform productively through the day due to a lack of sleep, trouble falling asleep, or sleep fragments. The causes of short-term insomnia such as stress, jet lag, or exam season are more easily recognized and managed through lifestyle changes such as exercise and reduction in screen time. Long-term insomnia is challenging to manage as it lasts for more than 3-weeks and may be a symptom of various mental health conditions.
According to research, there is a bidirectional association between lack of sleep and the onset of mental health problems. Sleep deprivation leads to mental health issues, and mental health issues can lead to insomnia. This bidirectional association is vital to conclude that getting sufficient sleep will result in positive mental health.
There are four stages in the sleep cycle; rapid eye movement (REM) stage 4 is closely related to our mental health. REM sleep is the stage that is associated with learning, making or retaining memories, and emotional information. Therefore, a lack of sleep, especially during this stage, is harmful at consolidating positive emotional content. This is positively correlated with but not limited to an increased chance of anxiety, depression, bipolar disorder, and an eating disorder.
The following are a few life-style modifications that can help regulate your sleep cycle, but feel free to add in anything that works for you and see a physician if things get serious.
Cut off screen time 1 hour before bed: Blue light has been linked to a reduction in melatonin activity, the hormone that regulates the sleep-wake cycle. Turning off your phone an hour before bedtime will keep your sleep-wake cycle in check and ensure you get a full night's sleep.
Set a sleep and wake time routine and stick to it: A bedtime and morning routine will help to strengthen the circadian pattern and ensure that our cycle runs smoothly.
Ditch caffeine and drink herbal tea: Chamomile tea is associated with reducing anxiety, stress, and is a strong aid in alleviating insomnia.
Use the 4-7-8 breathing technique. Research has proven that using this technique helps your body relax and unwind resulting in deep sleep.
Step1: First, place the tip of your tongue behind your upper front teeth
Step 2: Exhale completely through your mouth and make a “whoosh” sound
Step 3: Close your mouth, and inhale through your nose while mentally counting to 4
Step 4: Hold your breath, and mentally count to 7
Step 5: Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8
Step 6: Repeat this cycle at least three more times
Information Retrieved from (National Alliance of Mental illness)