The Role of Sleep in Mental Health: Tips for a Restful Night
Keerthana B
February 21 , 2024
The relationship between mind and body is rather closely linked, as theorised by Dr. René Decartes, who goes on to explain how a peaceful mind can make a healthy body.
“According to psychophysical dualism, the physical properties of human beings are properties of their bodies, and the mental properties of human beings are properties of their minds or souls—a person's mind or soul being an immaterial substance wholly distinct from the physical substance that is that person's body.”
Rene decartes came up with the concept of dualism which further explains the relationship between mind and body and how they are interrelated with each other. He talks about how the mind and body are different but when one is affected the other also gets affected.
How Much Sleep Does One Need?
Newborns - 14 to 17 hours of sleep a night (most of their day goes by in sleeping and resting as they are still adjusting to the world outside of the womb)
Babies - 12 to 16 hours of sleep a night ( babies need a lot of sleep as they are more attentive and observant than newborns)
Toddlers - 11 to 14 hours of sleep a night (toddlers are more explorative as they have learned to move around on their own)
Preschool children- 10 to 13 hours of sleep a night (as at this age children will have started their academic journey and their daily activities and routine would have changed drastically from running around at home to sitting in one place for a long period of time will tire them out)
Middle school children - 9 to 12 hours of sleep a night ( with the increase of classes and other extracurricular activities school generally exhausts kids of this age group and they need a minimum of 9 hours of sleep a night)
Teenagers - 8 to 10 hours of sleep a night is advised. (with their changing bodies and drastic hormonal imbalances, adolescents require at least 8 hours of sleep a night (although that is hard to maintain at this age))
Adults
18 years to 60 years - minimum of 7 hours per night
61 years to 64 years - 7 to 9 hours of sleep a night is advised
Above 65 years - 7 hours to 8 hours of sleep a night
Photo by Alexandra Gorn Team on Unsplash
What Happens When You Don’t Get Enough Sleep?
Physical problems
Heart disease
Kidney disease
High blood pressure
Obesity
Stroke
Diabetes
Fatigue
Muscle weakness, etc
Psychological problems
Depression
Anxiety
Anger
Stress
Irritation, etc
Sleep deprivation can occur when:
You don't get adequate sleep during the night
You sleep at odd hours of the day or night
You lack a proper sleep schedule
Diagnosed with a sleep disorder
Tips for A Restful Night
Hydrate well throughout the day
Have all three meals in the day
Exercise
Meditate before sleep
Practice breathing techniques
Journal your mental stressors
Talk to a loved one before sleep
Take a shower before bed
Turn off all lights and wind down for the day.
Photo by Zohre Nemati Team on Unsplash
Advantages of Restful Sleep
Sleep can have many positive effects on your body. Some of them are:
Improved mood
Reduced stress
Less prone to serious diseases and disorders
Clear thinking
Energetic
Get along well with others
Better work efficiency
For professional support, reach out to a mental health expert at Heart It Out and build a healthy sleep routine for a balanced lifestyle.
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