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The Connection Between Mental Health and Sleep Health

Your Sleep Quality and Quantity are Connected to Your Mental and Emotional Well-being

Yes y'all.

We know how critical it is for us to get sleep, but did you also know that lack of good quality sleep can affect our mental health? 

Poor sleep can make it harder to cope with daily stress. Meaning trivial and petty things may impact us greater and even cause us to not notice the more positive aspects of our day. 

When we get good sleep not only are we less irritable and moody, but we're rejuvenated and ready to Carpe all the Diem! 

So basically, our sleep and our minds are interconnected.

Quality sleep helps us regulate our emotions better and improve our cognitive skills like learning and attention span. That's because during sleep the body and mind repairs and rejuvenates cells, consolidates memories, processes emotions, and cleanses toxins from the brain. 

2023 Sleep in America® Poll Findings

  • Over 90% of American adults with very good overall sleep health say they have no significant depressive symptoms.
  • Almost 7 in 10 Americans (65%) who are dissatisfied with their sleep also experience mild or greater levels of depressive symptoms.
  • People with difficulties falling or staying asleep just 2 nights a week have higher levels of depressive symptoms than those without sleep difficulties.
  • In adults who get less than the recommended 7 to 9 hours of sleep per night, over half experience mild or greater levels of depressive symptoms.

Our Mental Health Can Affect Sleep Health, Too

Just as sleep can affect our mental well-being, those dealing with mental health issues often experience problems with their sleep. In fact, the two often go hand in hand; depression, anxiety, and others can lead to sleep problems that consequently worsen mental health symptoms.

It's important then y'all, to understand the linkage between sleep and mental health, so you can make steps to improve your sleep health and your emotional well-being.

Exercise Recovery and Appetite 

  1. Sleep is essential for muscle repair and growth, ensuring that our muscles have the time and resources they need to recover and grow.
  2. Sleep helps reduce inflammation in the body, allowing our muscles to recover more quickly.
  3. During sleep, our bodies replenish glycogen stores, which are essential for providing energy to your muscles during exercise.
  4. Inadequate sleep has been linked with an increase in ghrelin and a decrease in leptin levels — meaning you’re hungrier and less full. 

Practice these good sleep habits:

*Light

Get a healthy amount of exposure to bright light, natural light, or the equivalent during the morning.

*Exercise

Exercise regularly for a deeper sleep. Aim for 30 minutes a day, 5 days a week.

*Mealtimes

Eat your meals at consistent times day after day. And avoid heavy meals, caffeine, and nicotine before bedtime.

*Stick to a Consistent Sleep Schedule

This can help regulate your body's internal clock and improve sleep quality. Aim to go to bed and wake up at the same time each day, even on weekends.

*Create a Sleep-Conducive Environment

This will help improve sleep quality. Keep the bedroom, cool, dark, and quiet; invest in a comfortable mattress and pillows.

*Limit Screen Time Before Bed

Put them devices away. Exposure to blue light from electronic devices can interfere with sleep quality so limit screen time before bed. Consider using blue light-blocking glasses if you must use electronic devices before bed.

*Practice Relaxation Techniques

Wind down. Practice relaxation techniques like deep breathing, meditation, reading, or journaling before bed.

--------------------------------------

If you continue struggling with your sleep or mental health, it's time to talk to a medical professional.

Alrighty y'all! I think we get the correlation between sleep and mental health now. 

It is essential not only for mental acuity, but also for muscle repair and growth, inflammation reduction, and energy restoration. So, prioritize getting the deep, restorative sleep you need as part of your nightly routine.

It's self-care... 

For anyone experiencing suicidal thoughts, contact the Suicide and Crisis Lifeline by calling or texting 988.

EM




REFERENCES:

Sleep Your Way to Muscle Recovery (americansportandfitness.com)

Sleep and Mental Health | Psychology Today

How is Your Sleep Health Linked to Your Mental Health? - National Sleep Foundation (thensf.org)

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