How Poor Sleep Sabotages Your Mental Health

|Quality sleep is not just a luxury. It is a foundation to mental health and overall well-being. Despite the hustle and bustle of work, family, and other life commitments, many of us fall short of the recommended 7-8 hours of sleep every night. Instead, opting for an extra cup of coffee to power up through the day. ​

However, it is crucial to realize that neglecting sleep is not just a minor oversight – it can significantly impact our mental wellbeing. In this insightful guide, the focus will be on why prioritizing sleep is essential for mental health and discover the effective ways in restoring good quality sleep. 
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Please note: This collaborative article does not contain healthcare, therapeutic or financial advice. If you are concerned about your health or well-being, speak with a health professional or visit your nearest medical facility in an emergency. The links in this article may be affiliate links that I will be compensated for at no additional cost to  you.

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Discover the Red Flags of Poor Sleep

Before diving into how poor sleep affects mental health. Let’s determine first whether you are suffering the signs of not having quality sleep. Here are some common signs:

• Daytime Drowsiness: Feeling excessively sleepy and tired during the day even after a full night’s sleep. 
• Persistent Fatigue: Experience ongoing tiredness and lack of energy despite rest or sleep. 
• Increased Appetite: Feeling hungrier than usual and often craving sugary or high-carb foods. 
• Struggle to Fall Asleep: Having difficulty initiating the sleep which causes lying awake for long periods before dozing off. 
• Nighttime Disturbances: Frequent wake up during the night due to several factors like noise, discomfort, or anxiety. 
• Sudden Awakening: Waking up abruptly in the middle of the night, often with sensation of gasping or choking. 

The Shocking Impact Towards Mental Health 

The relationship between sleep and mental health is two-way. Poor sleep can worsen mental health conditions, and mental health issues can lead to sleep disruption. Understanding this connection is crucial for improving both sleep and mental well-being. 

1. Impaired Social Interactions: Have you ever felt extra irritable and fatigued after a sleepless night? These feelings can lead to conflicts and misunderstandings with others. It also can make you withdraw from social activities, leading to a feeling of loneliness. 

2. Heightened Stress: Insufficient sleep boost stress hormones like cortisol. This creates a vicious cycle where stress and sleep problems worsen each other. Thus, affecting your decision making, work or school performance, and relationships. 

3. Increased Anxiety: Sleep deprivation can significantly heighten anxiety levels, making it difficult for you to concentrate and manage even the slightest pressures of daily life. This often leads to you withdrawing from social interactions and reduced the ability to cope with everyday challenges. 

4. Deepening Depression: Without enough sleep, your brain chemistry will be altered, contributing to feelings of sadness and hopelessness. It can make daily tasks become overwhelming, reducing the enjoyment and passion in doing activities that were once your favorites. 

5. Substance Use Disorders: Poor sleep often pushes you to turn to alcohol, drugs, or other substances to cope with sleep difficulties. However, these substances have side effects which can worsen your sleep, physical, and mental health issues over time. 

6. Aggravated Psychiatric Disorders: Conditions like bipolar disorder and schizophrenia often involve disrupted sleep patterns which can trigger or worsen symptoms such as mood swings or hallucinations. 

​Related: ​How to Reprogram Your Subconscious While Sleeping using Affirmations

Transform Your Sleep, Transform Your Mind! 

Improving your sleep quality can work wonders for your mental health. By making a few adjustments to daily routine and sleep environment, it can enhance your sleep significantly. Try these effective strategies in getting better rest and healthier mind: 

1. Optimize Sleep Hygiene: Establish a consistent sleep schedule and bedtime routine. Ensure the bedroom is conducive to sleep by keeping it cool, dark, and quiet. Besides that, calming aromatherapy can be used to create a sleep-friendly ambience. Avoid caffeine and electronic devices before bed. 

2. Get Professional Support: Consult healthcare professionals if sleep issues persist. They can identify underlying medical conditions or sleep disorders and recommend proper treatments like Cognitive Behavioral Therapy for Insomnia (CBT-I), sleep medication, or light therapy for circadian rhythm disorders. 

3. Practice Relaxation Techniques: Incorporate relaxation techniques such as meditation, deep breathing exercises, and progressive muscle relaxation. These methods reduce stress and prepare the body for sleep by calming the mind and releasing physical tension.   

4. Do Regular Physical Activity: Engage in regular exercise but avoid vigorous workouts near bedtime. Aerobic activities such as walking or cycling and calming exercise like yoga and tai chi can help regulate sleep patterns and reduce stress.  

5. Take Dietary Supplements and Natural Remedies: Consuming supplements that contain ingredients known for calming properties can aid in relaxation and sleep. Milk helps reduce stress and promote sleep, green tea is rich in L-theanine, promotes relaxation without causing drowsiness. Meanwhile, traditional remedies like hops, sour date, and valerian root have been used for centuries to improve sleep quality. 

Recognizing the signs of poor sleep and understanding its impact on mental health are crucial for maintaining overall wellbeing. By prioritizing good sleep habits and seeking appropriate interventions, individuals can improve their sleep quality and mitigate the negative effects on mental health. Remember, a good night’s sleep is not just a luxury but a necessity for a healthy mind and body. Practicing healthy sleep routines can lead to significant improvements in mood, cognitive functions, and overall life wellness.

Related: ​Essential Oils: For a Good Night Sleep

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