The Impact of Sleep on Mental Health: Strategies for Better Rest
The Impact of Sleep on Mental Health: Strategies for Better Rest
Counting sheep isn’t as easy as it sounds. Life can get in the way of an ideal snooze. Maybe you’ve been working extra hours recently, studying harder than usual or grappling with anxiety at night.
No matter what you’re going through, learning about the impact of sleep on mental health could be the encouragement you need to create a better bedtime routine. By making these positive changes, you may see your mental well-being improve.
What happens to the brain when you sleep?
Your mind is extra busy while you’re enjoying peaceful dreams. Resting allows the brain to flush toxins, create new memories, maintain neural pathways and reset bodily functions. If it can’t do those things efficiently, you may not feel your best. Your mind is at the center of everything happening in your body, so getting better rest is essential for your mental well-being.
Mental health benefits of a good night’s rest
Understanding the full impact of sleep on mental health is easier if you break down each benefit.
Consider if you might enjoy any of these mental boosts as you reflect on the quality of your nightly rest.
1. Easier mood management
If you recently had a day where you couldn’t seem to shake a negative mood, it could mean that you’re not resting well at night. Researchers found that people who improved their sleep experienced better moods the next day. Your brain will have the energy and strength it needs to regulate your feelings if it can reset at night.
2. Reduced stress
Resting also gives your mind time to soothe your nervous system. Sleeping through the night may reduce your overall stress because your mind has enough time to manage bodily functions effectively. Let your body relax, recharge and prepare for a new day by improving your nightly routine.
3. Decreased inflammation in your nervous system
Anxiety doesn’t have to feel present day and night. If you’re restless while you’re trying to fall asleep, anxiety could be contributing to intense or spiraling thoughts. Sleep disturbances contribute to nervous system inflammation that worsens conditions like depression or anxiety. Fight cellular inflammation by getting better rest, and it may improve your anxiety symptoms.
Helpful sleep strategies to improve your mental well-being
Ready to sleep deeply every night? Try some new long-term habits, and you could become a pro at entering dreamland and staying there until your alarm goes off.
1. Create a realistic routine
Trying to stick with an improbable routine won’t help you, even if it’s one recommended by mental health gurus. If you’re never going to feel sleepy before 9:00 p.m. every night, don’t make 9:00 p.m. your mandatory bedtime. Try going to bed at 9:30 p.m. instead. Improve your sleep quality while staying in tune with your body’s natural energy flows.
2. Monitor your caffeine intake
Consider when you typically have your last caffeinated drink of the day. The caffeine from a cup of coffee can stay in your body for 1.5-9.5 hours, depending on additional factors like your metabolism. Enjoy a slightly smaller mug of coffee or tea to gradually reduce your caffeine intake leading up to bedtime. You may fall asleep faster if you aren’t sipping any natural stimulants after the late morning or early afternoon.
3. Change your thermostat
Consider your environment while you dream. How warm or cold is your bedroom every night? Experts note that the best temperature for snoozing is between 60-67 degrees Fahrenheit, which might be colder than your thermostat’s standard setting.
If that temperature range is too cold for you during the day, simply change the thermostat every night before bed. You could even get a smart thermostat that automatically changes temperatures at a certain time every night.
4. Avoid blue light before bed
Blue light is a kind of wavelength emitted by screens. Long-term exposure can cause age-related macular degeneration and a disrupted circadian rhythm. If your circadian rhythm is off, your sleep cycle won’t function properly. Try limiting screen time in the late evening hours so your psyche can prepare for deep rest cycles.
5. Vent your thoughts
Some people struggle to fall asleep because their swirling thoughts keep them awake. Whether these thoughts stem from anxiety or not, venting what’s on your mind could help you improve your mental well-being with better rest.
Try speaking your thoughts into a journal app or write them in a physical notebook. If you have a creative spirit, draw or paint before bed. Even a quick phone call with a friend might reduce the feelings churning in your mind when it’s time to doze off.
6. Eat dinner earlier
A late-night snack might hit the spot, but it may not be great for your mind. Eating late in the evening may impair your sleep quality because your digestive system needs to process the food. Your brain monitors that digestive process so it happens efficiently, which may keep you awake longer than you’d like.
Eat dinner or dessert before 8:00 p.m. to see how much energy you have when it’s time to go to bed. You can gradually ease that cutoff time back to 7:00 p.m. or 7:30 p.m. to experiment with the results. This quick fix might be what your body needs to sleep deeply and recharge your mind if you typically eat later in the day or too close to your bedtime.
Understanding the impact of sleep on mental health
Improving the quality of your rest isn’t just a responsible thing to do. Healthy habits can also strengthen your mental well-being when you need it the most. Soothe your nervous system, manage your mental and bodily functions better, and give your brain time to reset by forming a better sleep routine. If you give yourself space to try new things, you’ll create nightly habits that fortify your mind.
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Author Bio
Mia is a professional freelance writer and researcher specializing in mental health, self-care, and mindfulness. She is also the Founder and Editor-in-Chief of the healthy-living magazine, Body+Mind. Knowledge is power, and Mia’s goal is to provide science-backed wellness information to empower her readers.
