Sleep Tight, Feel Right: Mental Health Focus

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Sleep Tight, Feel Right: Menta...

Sleep Needs

Ciyan D'costa

May 13 , 2024

Hello, reader! Here's an important question for you: Are you getting enough sleep?

- Adults need seven or more hours of sleep per night, yet more than one-third of adults sleep less than seven hours per night, on average! -

Sleep circadian rhythm, particularly REM sleep, helps the brain process emotions. Adequate sleep supports the retention of positive emotional content, impacting mood. Lack of sleep can worsen mental health conditions and increase the risk of suicidal thoughts or behaviours.

Connecting our emotions, sleep, and mental health: It has been found that 40% of people with insomnia may have a diagnosable mental health condition.

Depression, affecting over 300 million people globally, often coincides with sleep issues like insomnia or excessive sleepiness. While once viewed as a result of depression, evidence suggests poor sleep can exacerbate or even induce depression. This complex relationship forms a negative cycle, but addressing sleep problems may also alleviate depressive symptoms, offering a potential avenue for treatment approaches.

- Did you know that 83% of adults with depression may have at least one symptom of insomnia? -

Poor sleep quality can further impact various mental health conditions, including seasonal affective disorder, bipolar disorder, OCD, psychosis, mania, paranoia, anxiety disorders (e.g., panic attacks), PTSD, phobias, etc.

- 54% of adults say stress and anxiety are the top reasons they have trouble falling asleep. -

Looking for mental health support? Heart It Out offers regular therapy sessions to alleviate distress.

Photo by Camila Quintero Franco Team on Unsplash

How Do I Get a Good Night's Rest?

Remember, a little effort every day can make a big difference. Connect with Heart It Out to explore how we can support you on your journey to emotional wellness.

Finding it challenging to fall asleep on time and maintain a healthy sleep cycle? Don't worry, you're not alone. But with the right tips, a good night's sleep might be closer than you think. Curious to find out how?

Establish a consistent sleep schedule: Maintain a regular bedtime and wake-up time to train your body for better sleep.
Create a serene sleep environment: Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. The optimal room temperature is around 18.3°C.
Implement a relaxation routine to reduce stress: Establish a wind-down routine to relax your body & mind before sleep. Activities like a warm bath, soothing music, meditation, gentle yoga, or doodling activities can promote relaxation.
Incorporate regular exercise: Engage in moderate exercise, such as walking or swimming, to alleviate daily stress. Avoid vigorous workouts close to bedtime to prevent sleep disruptions.
Monitor food and drink intake: Reduce caffeine consumption, especially in the evening, as it can interfere with sleep onset and quality. Opt for calming beverages like warm milk or herbal tea. Limit alcohol and heavy meals before bedtime, as they can disrupt sleep patterns.
Practice thought management: Write down any lingering thoughts or to-dos before bed to ease your mind. Avoid mentally stimulating activities in bed to encourage restful sleep. (Find your journal here).
Limit daytime naps: Keep daytime naps short (no more than one hour) and avoid late-day napping to prevent interference with nighttime sleep.
Cultivate gratitude: Maintain a gratitude journal before bed to cultivate a positive mindset and end the day on a high note.
Invest in quality bedding: Choose a comfortable mattress, pillow, and bedding to optimise sleep comfort and support.
Reduce evening blue light exposure: Minimise exposure to blue light from screens before bedtime, as it can disrupt the body's natural sleep-wake cycle.
Consult with a Psychologist: For a comprehensive assessment using tools like the PSQI questionnaire to identify factors contributing to poor sleep quality. Consider evidence-based treatments such as Cognitive Behavioural Therapy for Insomnia (CBT-I) to address the underlying causes of insomnia, anxiety, and depression.

Photo by Fuu J Team on Unsplash

Visit our website for a free diagnostic test or to speak with qualified therapists.

Our team of health professionals and psychotherapists in Bangalore conducts thorough evaluations for any mental health concerns. Manage symptoms with our expert team & receive personalised care.

Take care, We Heart You!