HOW IS SLEEP RELATED TO MENTAL HEALTH?

The connection between sleep and mental health—and how mindfulness and finding therapy options can help

This is a sponsored post by Responsival! I was happy to collaborate with them on this post as I know first hand the importance of a good night’s sleep and taking care of your own mental health. As an educator, I observed so many students, families and staff struggle this past year. It is my hope that this article on sleep as it relates to your mental health will be beneficial for you or someone you know. Please reach out for assistance with health care providers in your area should you need assistance!

Personally, I can relate to sleep struggles as I am able to fall asleep quickly but only get four to five hours of good sleep. I struggle with staying asleep!

For a lot of people, sleeping well is second nature. But what happens when you have difficulty sleeping? Sleep is crucial to your daily functioning. Poor sleep can lead to mental health issues and make the symptoms of mental illnesses worse. Because sleep is so important to how we as humans function daily, today we are going to be talking about how sleep and mental health are related and explain how you can cope with poor sleep and mental health issues—from online therapy options to mindfulness. Let’s get started.

How Are Sleep and Mental Health Related?

A good night’s rest is crucial to help your body and mind heal and recover from the day.

When you get a healthy amount of sleep each night, you go through four different stages of sleep throughout the night. When your body cycles through these stages, it allows your brain and body to develop and recuperate from your day. While all of the stages serve different purposes, the REM stage of sleep is crucial to your physical and mental health. In this stage of sleep, your brain processes emotional information, which directly correlates with your mood and emotional reactivity.  Because of this, more studies have been done in recent years to understand the correlation between your sleep and your mental health. 

When we consider sleep and mental health, understand that sleep is tied to many mental health issues. When sleeping issues are coupled with mental illness conditions, not only can it be difficult to form healthy sleeping habits, but it can also make your symptoms worse. Let’s take a look at how sleep and some common mental health disorders interact. 

• Depression – In the past, it was more commonly believed that poor sleep was a symptom of depression. Recently, studies have shown that poor sleep can actually cause depression on top of making symptoms of depression worse. Many people who suffer from depression also have symptoms of insomnia, daytime sleepiness, and hypersomnia.
• Anxiety – People suffering from anxiety, are very likely to have trouble sleeping. As their thoughts race at night, it can be difficult for those with anxiety to “shut off” their brains to sleep. Sleeping issues can make symptoms of anxiety even worse. 
• Bipolar disorder – With extreme moods—be it mania or depression—sleep patterns can be disrupted. In stages of mania, people with bipolar disorder may feel they do not need a full night’s rest to feel energized. In stages of depression, people with bipolar disorder may sleep too much.

How Much Sleep Should I Get Each Night?

Using these guidelines, you can better understand how much sleep you should be getting each night.

As we’ve discussed, sufficient sleep is vital to function properly in your day-to-day life. So, how much sleep should you be getting each night? The Sleep Foundation recommends that healthy adults need between seven and nine hours of sleep each night for their bodies to function properly. The amount of sleep you need directly correlates with your health, your activity level, and your sleep patterns. Generally speaking, though, staying within these guidelines can help ensure you are getting enough sleep. 

When thinking about sleep, understand that you can be getting too much sleep as well. While it is normal for you to require a little bit more than the average amount of sleep every once in a while, consistently oversleeping can harm your physical and mental health. Some of the issues you may experience with oversleeping include:

• Headaches
• Back pain
• Depression
• Heart disease

Oversleeping can be caused by several different health issues, but you must talk to your doctor if you experience extended periods of oversleeping. 

How Can I Cope With Poor Sleep And Mental Health Issues?

From finding therapy options to mindfulness, better sleep and mental health are within reach.

No matter what your sleep issues may stem from, there are ways to improve your sleep quality. While everybody is different and may find help through other methods, finding therapy options—whether virtual or in-person—working with a doctor, regular exercise, and mindfulness have all been found to help poor sleep habits and mental health. Let’s talk about each method. 

Work With a Therapist

When dealing with mental health issues coupled with poor sleep, online or in-person therapy can be a very helpful treatment. Cognitive behavioral therapy (CBT), more commonly known as talk therapy, is a type of therapy that can help you challenge negative thinking or cope with challenging situations. CBT is commonly used to help with sleep disorders as well as common mental health issues like depression and anxiety. When you start going to therapy, your therapist can help you understand how to change your behaviors before bedtime while also identifying what stressors may be keeping you from getting a good night’s rest. With coping mechanisms and changes to your lifestyle, you can better develop healthy sleeping habits. 

When finding therapy options, you will be able to choose whether you would like to see a therapist virtually or in person. The route you choose depends on your personal preference. After COVID-19, virtual therapy options have become much more accessible to people all over the country. Whether you choose to find a therapist through your insurance or without insurance, there are plenty of ways to find someone to help you through sleep and mental health issues.  

Seek Help From Your Doctor

Beyond finding therapy options, seeking help from your doctor can help you cope with mental health and sleep issues. During a wellness visit, it is a good idea to bring up any sleep issues you may be experiencing. Keeping a sleep journal can help you and your doctor better understand your sleep patterns so your doctor can make a recommendation for you. Especially with chronic insomnia—trouble falling asleep or staying asleep for at least three nights a week for more than three months—your doctor may refer you to a sleep specialist. Sleep specialists can treat and diagnose sleep disorders.

Practice Mindfulness Meditation

Mindfulness meditation is a great method to help you with both your mental health and your sleep habits. Practicing mindfulness can help you become aware of your body, emotions, and thoughts. During your day-to-day life, maintaining a regular schedule for mindfulness meditation practice can help you improve your sleep over time. When it comes time to go to bed, put your devices away and try a body scan meditation. This will allow you to take note of the sensations in your body and your thoughts. This tactic is a great way to help your body go to sleep naturally. Of course, there are plenty of other ways to start practicing mindfulness for sleep, so try different strategies to find what works best for you.

Exercise Regularly

While exercise is not a cure-all for poor sleep and mental health, research has shown regular exercise improves sleep and reduces anxiety and stress. By adding at least 20-30 minutes of exercise three days a week, you will start to notice an elevated mood and energy level during the day. Choose an activity that you enjoy—even if it is just going for a walk a couple of days a week! Exercising before dinner or earlier in the day is shown to help aid sleep in the evening. 

As we’ve discussed, sleep directly impacts not only your physical health but also your mental health. Sleep is so important, so we hope you can use these methods to help improve your sleeping habits for a better night’s rest. No matter if you choose to find virtual therapy options or start to add regular exercise into your routine, these methods are sure to help both your sleep habits and your mental health. Always remember, if your sleeping issues are impacting your overall quality of life, work with your doctor to find a plan that works for you. 

Let’s Chat

Although this isn’t my typical blog about fashion and trends, I truly believe there is a direct correlation between your mental health and well being and how you look and present to others. There is some truth (I believe) to the quote, “When you feel good, you look good!” As an educator, I always felt like the summer breaks allowed me the opportunity to refresh my well being in order to be on the top of my game at the start of each new school year. The past several years of trying to teach in a pandemic have brought to the forefront and pointed out the need to constantly be aware of and address your mental well being and not waiting until breaks. How do you prioritize your mental health and well being? Leave me a comment. I love to hear from you!

My closing fashion friendly reminder: always have fun, wear all the things that you love, that bring you joy and happiness and you’ll look terrific! You can be cute and trendy no matter your age or size if it’s important to you!

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