Sleep plays a crucial role in both our physical and mental health. Poor or not enough sleep impacts our ability to manage stress, making everyday challenges seem far greater.
The National Sleep Foundation designated March 10-16 National Sleep Awareness Week to emphasize the correlation between sleep and health and well-being.
According to the National Sleep Foundation, nearly seven out of every ten Americans dissatisfied with their sleep experience mild or greater symptoms of depression. When we consistently get adequate, high-quality sleep, our minds are clearer, enabling us to approach challenges with a more rational and constructive mindset.
“There are many resources available to help us educate ourselves around the pillars of sleep hygiene or the choices we can make to optimize our ability to obtain good, restful sleep. We can start by turning off screens at least an hour before our intended bedtime,” said Dr. Gregory Nawalanic, a clinical and forensic psychologist and member of the City of Overland Park’s Mental Health Advisory Committee. “Additionally, there are instructional videos on meditation, which can help us turn off the “noise” of our waking life and grant a more seamless transition to sleep.”
To boost your mental health through better sleep habits, consider incorporating the following practices outlined by the NSF into your daily routine:
- Soak up natural light during the day. Exposure to natural light helps regulate your body’s internal clock, promoting better sleep at night.
- Maintain regular meal times, and avoid heavy meals close to bedtime as they can interfere with digestion and disrupt your ability to fall asleep.
- Establish a bedtime routine. A relaxing bedtime routine signals to your body that it’s time to wind down.
- Avoid stimulants before bed. Limit your intake of nicotine, caffeine, and alcohol in the hours leading up to bedtime, as these substances can interfere with your ability to fall asleep and reduce the quality of your sleep.
- Prioritize sufficient sleep. Aim to get between seven and nine hours of sleep each night to allow your body ample time to rest and rejuvenate.
By understanding the connection between sleep and mental health and implementing healthy sleep habits, you can improve both your sleep health and your emotional well-being.