Better sleep, better mental health
31 March 2022 – While adults are quick to say that a tetchy child could do with a nap, they’re generally less adept at recognizing the impact that a lack of quality sleep has on their own mood. Whatever age you are, quality sleep is one of the core foundations of mental wellness – a fact we should all take stock of during National Sleep Awareness Month.
According to Allan Sweidan, clinical psychologist and co-founder at the Panda Mental Health App, sleep is essential for overall wellbeing. “The brain’s activity during sleep has been found to affect both emotional and cognitive functioning,” Sweidan says. ” Sleep has been associated with several mental health issues, from bipolar disorder to anxiety and depression.” The Panda Mental Health App (available by searching “Join Panda” in the app stores) offers a wealth of advice around these and other mental wellness, making it a quick and easy to use resource for people who need support.
Sweidan explains that, while a lack of sleep exacerbates mental health issues, these issues in turn make sleep more difficult. We know, for example, that lack of sleep can be triggered by anxiety which is one of the reasons why some people struggle to fall asleep. Bipolar patients, meanwhile, may find that they sleep more during depressive episodes, and less when experiencing manic periods. Lack of sleep can also make us feel physically unwell.
In contrast, a full night’s sleep gives your brain time to process to rest and process the day’s events with the result that you are able to regulate your moods more efficiently. It also allows us to think more clearly, taking in (and remembering) new information effectively. Sleep contributes to steadier blood sugar cycles, and improves heart health and the immune system.
“The problem is that on average adults are getting only about 6,5 hours of sleep each night – -about 90 minutes less than 20 years ago – which really isn’t enough for most people, ” Sweidan says.
He adds that a good night’s sleep starts with proper ‘sleep hygiene’; a term not many of us are familiar with – however we’ll probably all recognise the principles behind it. These are the simple and basic habits that set the stage for a good night’s rest.
Good sleep hygiene includes developing and habits and making changes that include
- going to bed – and waking up – at the same time every day, even on weekends
- avoiding alcohol, caffeine and large meals in the evening
- avoiding screen time just before you close your eyes and using a blue light filter on your phone so as to calm your brain before bed
- removing distractions from your bedroom. This includes your cell phone, tv’s, pc’s and other devices
- listening to calming podcasts before sleep or reading a book rather than a TV or phone screen with bright colourful shows or playing stimulating games or bingeing on social media,
- adding soothing white background noise/meditative music if you are struggling to shut out negative thoughts,
- making sure that your room is dark enough, and at the right temperature. It might surprise you to learn that cooler temperatures are actually ideal, so consider leaving a window open using a fan or air conditioner
Other activities that may help improve the quality of your sleep include spending time outside during the day, as exposure to natural light has been known to regulate your body’s rhythms. Conversely, we should try to avoid excess exposure to blue light typically emitted by your cell phone or tablet – as this disrupts the production of the sleep hormone melatonin. Many people find it beneficial to have a bath or shower before going to bed, and a meditation routine can calm your mind, making you more receptive to sleep.
But, says Sweidan, if all of this has no effect, it might be wise to consult your doctor to rule out a sleep disorder or receive advice or help regarding depression and anxiety. You might also consider reaching out to others in the same situation in sessions in the Forest within the Panda app or use the app to chat to a wellness counsellor or connect with a mental health professional.
Healthy sleep is important for overall quality of life. Everyone, from children to adults, can benefit from better sleep, starting tonight!
For more info on our app visit https://linktr.ee/joinpanda