Last night my child rolled out of this bed. My guess is he hit his head based on the bump on his forehead. He came crying into our room and jumped into bed to be comforted. This child must be part alligator because he literally just turns in circles all night. Safe to say I did not sleep much.
Poor Sleep Worsens Mental Health
Just from one night of poor sleep I could feel the changes in my body. I was reminded of the correlation between sleep and mental wellness. Sleep is so important but often underestimated. Sleep affects our ability to focus, learn, remember, regulate emotions, and our physical health. Lack of sleep can result in difficulty coping with relatively minor stressors. Sleep deprivation studies have shown people have increased anxiety and depression after a poor night's sleep. Unfortunately, people diagnosed with mental health disorders are more likely to have a chronic sleep disorder. Lack of sleep exasperates their mental health disorders and often mental health disorders exasperate sleep disorders. It is a vicious cycle, but it can be broken. First start with sleep hygiene.
Sleep Hygiene
Dealing with sleep issues is important for mental health, and fortunately there are many steps that can be taken to improve sleep.
Sleep hygiene tips:
Make a sleep schedule. Determine when you will go to bed and when you will wake up and give yourself at least 7 hours.
Do not go lay down for sleep until your tired. Lying in bed can make getting to sleep harder.
Do not drink caffeine 6 hours before bed
Make sure the place you sleep is comfortable and relaxing. Limit light and noise.
Regular exercise is great but not within a few hours of trying to sleep
Limit electronics before bed-phone, TV, video games keep your mind awake
Avoid alcohol and tobacco before bed
Don’t nap
Try different relaxation techniques like meditation, mindfulness, aromatherapy
CBT-I and Medications
For some people good sleep hygiene is not enough and they should consider CBT-I (cognitive behavioral therapy for insomnia). During CBT-I providers will help patients change sleep related behaviors and thought processes. Some people with sleep disorders may also need over the counter supplements such as melatonin or prescription medications. If you feel like you may need prescription medications for sleep disorders, you should make an appointment with a psychiatric mental health nurse practitioner, psychiatrist, or sleep specialist (MD, DO) to learn more about your options.
Comments