5 Ways to Train your Brain for Better Sleep
Did you know that an estimated 50-80% of people seeking mental health care also struggle with issues related to sleep?
The connection between sleep and mental health can not be denied. When we don’t get enough (quality) sleep, it can affect both our emotional and psychological state of mind, leading to mood swings, irritability, trouble concentrating, weakened immune system, and more.
According to Harvard Health, 10% to 18% of adults are affected by chronic sleep problems, while that number rises dramatically to between 50% and 80% for those who are already facing mental illnesses such as anxiety, depression, bipolar disorder, and attention deficit hyperactivity disorder (ADHD).
SLEEP DISORDERS AND MENTAL HEALTH
There are over 70 different types of sleep disorders in existence, but the most common are insomnia, obstructive sleep apnea, various movement syndrome, and narcolepsy. While experts are still uncovering the many connections between sleep and mental health, it is clear that they have the ability to impact each other.
ANXIETY AND SLEEP
Anxiety and sleep disorders are closely related. More than 50% of adults with generalized anxiety disorders also struggle with issues related to sleep. These challenges are also common in those with post-traumatic stress disorder (PTSD), as well as with obsessive-compulsive disorder and phobias.
DEPRESSION AND SLEEP
Research has shown that insomnia and other sleep disorders can be symptoms of depression, however, recent studies have also revealed that sleep disorders can also contribute to the development or intensity of depression. A study utilizing a variety of methods and populations found that an estimated 65% to 90% of adults with major depression suffer from a sleep problem. These results were much higher in children with depression at a staggering 90%.
ADHD AND SLEEP
ADHD or attention-deficit hyperactivity disorder is a common psychiatric condition in children. Studies show that between 25% and 55% of children who have ADHD also struggle with sleep problems. Sleep issues associated with ADHD can include difficulty falling asleep, staying asleep or waking, as well as challenges breathing during sleep or night walking. Research shows that sleep interventions can help reduce the severity of ADHD.
BIPOLAR DISORDER AND SLEEP
Sleep disorders like insomnia, nightmares, and irregular sleep-wake cycles are also common in those with Bipolar disorder. Sleep deprivation caused by irregular sleep-wake cycles can also cause or increase mania or hypomania symptoms. Studies show that between 25% to 65% of participants who experienced a manic episode, had irregular sleep-wake cycles prior to the episode.
While sleep disorders have commonly been viewed as a symptom of psychiatric disorders, studies are showing that sleep deprivation could actually be one of the factors contributing to mental health disorders, or could be cause for worsening mental health conditions.
THE STAGES OF SLEEP
Our sleep can be broken down into two main categories: non-rapid eye movement (NREM) and rapid eye movement (REM). Within these two types of sleep, there are four stages of sleep patterns knows as NREM Stage 1, NREM Stage 2, NREM Stage 3, and REM Sleep. When these cycles are disturbed (especially our REM sleep), it directly affects our neurotransmitters and stress hormones. This disruption can lead to increased levels of stress, and other mental health conditions.
HOW TO IMPROVE THE QUALITY OF YOUR SLEEP
Whether or not you suffer from a mental health disorder, the recommended treatments for sleeping conditions are often closely related. These treatments or coping strategies usually involve a mix of lifestyle changes, behavioral strategies, therapy, and medication (if needed). Here is a list of 5 ways you can help train your brain to get a good night's rest.
1. LIFESTYLE CHANGES
There are a lot of small changes you can make to your lifestyle that can have a big impact on your quality of sleep. Limiting caffeine consumption, avoiding things like alcohol and nicotine, establishing a nightly routine, turning off your phone, or shutting off notifications after a certain time each night and limiting napping are all steps you can take toward improving the quality of your sleep.
2. PHYSICAL ACTIVITY
Another way you can improve your sleep is by incorporating exercise into your daily routine. Regular exercise is proven to help people fall asleep faster, and increase the quality of their sleep- with fewer disturbances throughout the night.
3. SLEEP HYGIENE
“Sleep hygiene” is a term used to describe a variety of practices and habits that contribute to a good night's sleep. These can be things like maintaining the same sleep-and-wake schedule every day, keeping your bedroom dark and free from distractions (i.e. phones, tablets, and other technology), and using a fan or sound machine if necessary.
4. RELAXATION AND MEDITATION
Meditation and other mindfulness practices can be a helpful tool not only for increasing your peace of mind during the day but also while preparing to fall asleep. Breathing exercises, muscle relaxation, and guided meditations can all help your body relax, preparing it for sleep. It can also help quiet the many thoughts and worries we have throughout the day.
5. THERAPY
When people suffer from insomnia or other sleep disorders, it can be a source of stress, leading to further challenges falling and staying asleep. Cognitive behavioral therapy can help individuals change negative thought patterns and expectations, and focus on the things they can control, leading to healthier mental habits and more successful sleep.
When it comes to mental health and sleep, it is no secret that they affect one another. In addition to the techniques and practices listed above, if you find yourself struggling to fall asleep or get a full night of restful sleep, you may want to talk to your doctor or therapist about what you can do to improve your sleep and quality of life.
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