Sleep is something of a scientific enigma. While researchers know some of the important things that happen in our bodies and, even more crucially, our brains, while we’re getting our eight hours, it’s still not completely clear why sleep is important, and why humans sleep the way we do. One thing is very certain, however– sleep and your mental health go hand in hand. The most chipper and cheerful person you know will likely be cranky and sour after a restless night, and enough time without sleep can cause even healthy brains to start hallucinating and experiencing disordered thinking. On the other hand, sleep problems like insomnia or excess sleeping are major symptoms of many common mental health disorders, including depression, anxiety, OCD, PTSD, autism, bipolar disorder, and more.
The relationship between your mental health and your sleep struggles can often be a bit of a chicken or the egg scenario. Are you not sleeping well because you’re having issues with your mental health, or are you having issues with your mental health because you’re not sleeping well? Sadly, it’s probably a little bit of both, leaving you in a vicious cycle that’s hard to break– hard, but not impossible! While getting a good night’s rest can seem laughable when you’re in a bad place emotionally, focusing on your sleep can help to alleviate symptoms that might be making your situation even worse, like these ones!
Brain Fog
We’ve all accidentally put our keys in the fridge or the milk in the cabinet after a particularly bad night’s sleep, and in the face of chronically poor sleep from depression, anxiety, or other mental health problems, that foggy-headed feeling can only worsen. Feeling like you’re slow to react and process your thoughts is incredibly frustrating and disheartening, and a less-than-stellar sleep schedule will only make things worse, whereas a focused effort to improve your sleep can help to improve your mental clarity as well!
Decreased Stress Tolerance
Everything can seem more stressful when you’re tired and frazzled, but a night of restful, restorative sleep can make the situation in front of you look far better than it did the evening before. Sleep deprivation is well-known to lower your ability to cope with stressful situations, even ones that wouldn’t normally make you break a sweat. This decreased stress tolerance can only compound on issues like OCD or anxiety that might already be plaguing you, making your thoughts and feelings harder to manage. Improving your sleep can help to give you a much-needed boost in your stress tolerance!
Mood Changes
Being sleep deprived, especially for long periods of time, just feels bad, physically and emotionally. Everyone in the world has experienced a day of anxiety and irritation after they slept poorly, and when you’re struggling with your mental health and suffering from chronic sleep deprivation, those feelings will be even more present, and even harder to kick. When your moods are already unpleasant and unpredictable thanks to a mental illness like depression or PTSD, going without precious sleep isn’t going to do you any favors, so it’s always wise to focus on improving your sleep as much as you can to set yourself out on the right foot!
Tips for Better Sleep
Plan Your Light Exposure
Light is one of the main factors that drives your circadian rhythm, the cycle of hormones in your body that controls when you feel sleepy and alert. Most people know that, as hard as it can be, it’s best to stay away from bright light sources like devices in the evening because it can trick your brain into thinking that it’s not time to sleep yet. However, many people also struggle with the flip side of this issue– morning sun exposure! Dim lights are key for helping you drift off at night, but soaking up some bright light in the morning is just as important for informing your body that it’s time to get up and get moving.
Try sleeping with your blinds open to let in the morning sunlight if you can, or use a sunrise alarm clock or light therapy box to mimic the light your body needs. Do your best to expose your eyes, sans sunglasses, to plenty of bright light early in the day. This will help to regulate your circadian rhythm and your energy levels!
Find Your Own Bedtime Routine
Having a bedtime routine that makes you feel relaxed, destressed, and drowsy is incredibly important, but you also have to find one that works for you, not just one that’s widely recommended. For example, reading a book at night might keep you too engaged and interested, whereas falling asleep with the TV on might not be ideal for your melatonin levels, but could give your brain the background distraction you need to drift off. Exercising late in the evening isn’t always recommended, but if you find you’re always ready to hit the sheets after a late-night workout, it might be the better option for you.
Your bedtime routine needs to fit your needs and make it as easy as possible for you to fall asleep and stay asleep, so find whatever works for you, and no one else!
Look Into Sleep Studies
These days, it’s not uncommon to have a sleep disorder and not realize it. If you feel like no matter what you do, you’re simply not getting quality sleep, consider talking to your doctor and looking into a sleep study. Disorders like sleep apnea are incredibly common and easy to miss, but can be standing in the way of you getting the rest you need! Checking for these issues might be the key you’re missing to finally have a good night’s sleep.
If you’re interested in more tips on how to improve your mental health, make sure you continue to read our blog here at the TMS Center of the Lehigh Valley!