1.
Research on Sleep and Mental Health
Sleep is a detrimental factor in the development and maintenance of mental health. Lack of sleep can trigger psychiatric conditions, exacerbate symptoms, and regulate emotions. Insufficient sleep was found to increase negative emotional responses to many stressors and decrease positive emotions(How Sleep Deprivation Impacts Mental Health, 2022). A good basis for the amount of hours for an adult would be 7-9 hours, but at least 7 hours for optimal health. Anything less than this creates lower brain and body functions. As an individual sleeps the brain forms new pathways that store new information and get rid of toxic waste. Those who are suffering from mental health conditions have a higher possibility of lack of sleep or disrupted sleep. When this occurs it is important to receive proper care with a tailored plan to you.
​
Focusing on ways to improve sleep habits can be ever-changing to your quality of everyday life and lower the possibility of mental health conditions. A common cause of sleeping problems is poor sleep hygiene(Mental Health and sleep 2023).
Healthy sleep habits that can be implemented to your every night include:
-
Setting a bedtime to have a stable sleep schedule
-
Finding relaxation techniques to wind down
-
Watching consumption of alcohol, tobacco, and caffeine 4-11 hours before sleep
-
Avoiding electronic devices an hour before bedtime, instead replace them with a book
-
Limit napping in the day
-
Striving for natural light exposure during the day time and regular exercise
​
These are just a few ways to improve sleeping habits to have a better quality of sleep and lower mental health conditions.
Research Links
Mental health and sleep. Sleep Foundation. (2023, November 16).
How sleep deprivation impacts mental health. Columbia University Department of Psychiatry. (2022, March 16).