Sleep and Mental Wellbeing

The importance of sleep for mental health

Many of us may have heard this comment about another person who seems to be grumpy, “Did they get out of the wrong side of bed this morning?” Or you may have been feeling terrible one day but then feel a world of difference the next after having a decent night’s sleep.

We cannot underestimate the importance of sleep on our mental health. Sleep allows our brains to rest, reset and recharge for optimal functioning. It affects many brain functions that we depend on daily, such as cognitive processes that we need for attention, learning, memory, processing information, and regulating emotions and behaviours.

We explore the impact that sleep can have on these functions. This can help us understand why sleep should be prioritised to support our mental wellbeing. It can have wide ranging impacts on our ability to participate in life’s daily activities and to be able to cope with daily stressors.

How sleep deprivation affects mental wellbeing

Good quality sleep means spending enough time in all the sleep stages so that the body and mind can go through all the restorative processes to help us feel refreshed. According to the National Heart, Lung and Blood Institute (NHLBI), your brain is getting ready for the next day, forming new pathways to help you learn and remember information.

Lack of sleep can mean that when you wake, you may not feel refreshed, you may feel tired and sleepy, and you may not be able to function as well as you would have if you had had more sleep.

The NHLBI reports that some people may not recognise that they are sleep deprived and functioning at less capacity. For example, microsleep can occur, in which you can go through brief moments of sleep when you're awake. It’s something you might not be aware of, and you can’t control it. For example, you may be in a meeting and miss some of the information or feel like you don’t understand it.

Recognising sleep deprivation

It's important to recognise if you are experiencing the symptoms of sleep deprivation so that you can make plans to address it.

It can affect your relationships as you may find you have mood swings, feel irritable, and have difficulty regulating emotions.

It can affect productivity at work, as you may feel fatigued, have trouble concentrating and remembering, make mistakes, have slower reaction times, and take longer to retain information or complete tasks.

The benefits sleep can have on mental wellbeing 

One recent study found a dose response relationship, in that greater improvements in sleep quality led to greater improvements in mental wellbeing.

Here are ways that a greater amount and better quality of sleep can assist with your mental wellbeing.

• More energy.
• Can manage emotions better: You are likely to have more patience and to be able to deal with stress better.
• Mood: The Sleep Health Foundation confirms that mood and sleep are closely connected. You may be less likely to feel irritable and have a low mood if you have slept well.
• Cognitive functioning: This includes memory and concentration. According to NHLBI, studies show that a good night's sleep improves learning and problem-solving skills and helps you pay attention, make decisions, and be creative.
• Alertness.

Tips for better sleep to support mental wellbeing 

A healthy diet 

Columbia University Department of Psychiatry reports that low fibre, high saturated fat, high sugar diets have been associated with poorer quality sleep. It also states that another study found nutrient deficiencies were associated with sleep problems. Therefore, it’s important to eat a varied diet that includes a variety of vitamins and nutrients. When the body obtains enough nutrients, it’s less likely to feel tired and prevent the desire to reach for quick, unhealthy food choices.

Limit caffeine intake in the afternoon and evening and avoid large meals close to bedtime. Listen to your body for hunger cues. If you are hungry at bedtime, having a small snack can help to curb this and then help you to sleep. If you are not hungry and you may be feeling stressed, it may be helpful to try the other suggestions here.

Relaxation rituals

Establishing a routine of these activities may help you get into sleep mode and transition from your day, and if done consistently, it can help your body recognise it’s time for bed.

If you have trouble with stress in the evening, journalling your worries may help to rid yourself of them and keep a clear mind for sleep. Other activities that may help to calm you include reading, a warm milk drink, a facial, yoga, meditation, stretching, a warm bath, and listening to a meditation or sound bath.

Keep a consistent sleep schedule

With the general recommendation of between 7-9 hours of sleep on average for optimal health and functioning, you can use this as a guide to set your bedtime. Keeping a consistent routine of sleeping and waking up around the same time each day can help train your internal clock to continue this. Avoid napping during the day or keep it to only 30 minutes if necessary.

If you can't sleep

It’s also important to go to bed only when you feel sleepy. The Sleep Foundation advises that lying awake in bed for too long can create a negative connection between your bed and being awake. The aim is for your bed to be positively associated with sleep. If you’re having trouble falling asleep, get out of bed and engage in a relaxing activity, such as reading, until you feel tired enough to sleep.

Create a healthy sleep environment

Try to keep your room free from clutter and screen devices. It might also help to ensure your bedding is comfortable and to keep a cool room temperature. The Sleep Foundation states that most doctors recommend keeping a room between 15.6 to 20 degrees Celsius for the most comfortable sleep. You may also consider diffusing relaxing essential oils if this works to help you relax.

Movement

According to John Hopkins University, studies show that exercise can help you fall asleep more quickly and improve sleep quality. As well as increasing the amount of deep sleep, the important repairing and restorative stage, John Hopkins University also notes that it can help to stabilise mood and decompress the mind. Just 30 minutes of moderate exercise, even walking, is all that’s needed.

Because exercise can raise your core temperature and release endorphins, both of which can keep the mind and body awake, it would be best to avoid exercising close to bedtime.