Want better Mental Health-Try Sleeping

Importance of sleep to mental health

Sleep is one of the most vital things in life. How many people actually know the benefits of a good amount and quality of sleep? Most people just get back from work and go to bed immediately, feeling refreshed the next morning. Although, some still wake up feeling sloppy or irritated. Sleep is part of our daily lives and also very essential to our health. It’s not just about sleeping but getting the right amount and quality of sleep.

Today we will be focusing on the benefits of sleep to our mental health and a list of natural healthy ways to get better sleep – giving you a full package. Alright, let’s go!

Before I tell you the benefits of sleep to your mental health, you should first know that sleep has different stages. A good quality sleep is having spent adequate amount of time in each level of sleep. There are basically 5 stages of sleep which could be divided into two namely, non-REM and REM (rapid eye movement) sleep. A sleep cycle can last up to 120mins, so a person can have an average of 4 to 5 sleep cycles a night. Each stage lasting from 5-15mins.

• Stage 1

You experience eye and muscle relaxation. You drift in and out of sleep frequently. In this stage you can be awakened easily.

• Stage 2

Your body is relaxed. Your heart rate and brain waves slows, eye movement stops, and body temperature decreases as you transcend into deep sleep.

• Stage 3

Also called deep sleep. Your brain releases Delta waves (very slow brain waves). In this transition, sleep walking, sleep talking and bed wetting occur.

• Stage 4

This is just the continuation of deep sleep. There’s a more exclusive production of Delta waves.

• Stage 5

Also called REM sleep. At this stage, brain waves imitate activity related to an awakened state. Although the eyes are closed, it moves rapidly from side to side.

For you to have a good quality sleep, you must have passed through all cycles and spent adequate time in each. Good, now that you know that let’s go see the benefits of sleep.

Benefits of sleep to mental health

• It makes you learn faster

It helps in all stages of life, from children to adults. When you try a task maybe for some time and you have a good night sleep and try it again, there’ll be improvement. It’s been found that sleep deprivation reduces learning ability. Even in school, schools that resume at later hours of 8:30am recorded improvement in test scores by 3% in math and reading, improved attendance, and reduces the rate of depression cases.

• Gives you a better mood with less chances of depression and anxiety

Sleep is highly related to mood, depression and anxiety. Sleep loss has a strong negative effect on mood. People who don’t get enough sleep wake up feeling sluggish, weak and sometimes slurred speech may occur. People who have insufficient sleep have more symptoms of depression and anxiety.

• It makes you happy

A good night sleep leaves you feeling refreshed and energized, giving you a feeling of happiness.

• Prevents slurred speech

Long deprivation of sleep can affect your speech, how? It can cause slurred speech, repeating of words, and a slow, recurrent tone.

• Prevents headache and migraine

People who don’t sleep well are prone to experience migraine. Even poor sleep is related to episodic migraine and about 36% – 58% of people who suffer from sleep apnea wake up with headache.

• Helps you feel less upset and irritated

When you lack sufficient sleep there’s tendency for you to get easily irritated at small interruption. Sleep deprivation can intensify negative emotions.

• It makes you focus better

Insufficient sleep makes it harder for you to concentrate, creating chances for easy distraction which can be fatal to your work or personal life. Getting sufficient sleep helps you stay focused.

Also, people on medication who maintain a good quality of sleep, hydration and nutrition are less likely to experience many side effects.

Haven’t been getting enough sleep? Don’t worry, I have natural remedies for you.

Natural ways to improve sleep

• Set a routine sleep pattern

Going to bed and waking up at the same time helps you sleep well because your body adapts to the sleep pattern.

• Cross-check your medication

Some drugs contain substances that could affect sleep. Know what you’re putting into your system. Drugs like beta-blockers, SSRIs (like Prozac and Zoloft) are likely to cause insomnia.

• Quit smoking

Smoking affects sleep because cigarettes contains a stimulant known as nicotine which prevents sleep. Smokers are also related to sleep apnea and respiratory issues which contribute to poor sleep.

• Stop coffee intake after 2pm

You can’t keep taking coffee which contains caffeine, a stimulant after 2pm in the afternoon and expect a good night sleep. You might end up not reaching deep sleep or probably not sleeping at all due to the fact that it lasts 8 hours after consumption.

• Exercise/workout often

To attain sleepiness, the body has to relax and cool down. Engaging in aerobic workout like cardio, improve the quality of your sleep.

• Take deep breaths

Taking deep breaths helps lower your heart rate and blood pressure, thereby relaxing your body and preparing it for sleep.

• Ensure proper ventilation

Our body loses the ability to regulate temperature during REM sleep and cooling is very vital in sleep. For people who suffer hot flashes, especially women in menopause, proper ventilation is advised.

• Avoid alcohol before bedtime

Your body takes an hour to metabolize just one drink of alcohol. Note that after consuming alcohol, the level of alcohol in your body starts to drop, signaling your body to wake up. So it’s best to avoid it at least 2 hours before bedtime.

• Remove light emitting gadgets too close to you

Gadgets like phones and laptops can emit light into eyes which tells your brain to stay awake. Avoid keeping them too close to you when sleeping.

• Pillow position

Sounds funny but pillow position matters because you have to keep your neck and spine straight when sleeping to avoid tension and aches.

With everything being said, you now know the importance of sleep to your mental health. I you’ve been having poor sleep, try out those remedies listed above and beyond consistent.

Sleep is very important, start getting sufficient sleep from today.

Written By Kalu Faith