“The main facts in Human Life are Five: Birth, Food, Sleep, Love & Death.”
– E. M. Forster
Many of us know that we feel better after “A Good Night’s Sleep” and more grumpy or foggy if we are sleep deprived. And there is now robust evidence similarly supporting that sleep is critical to not only our physical health but also our mental health. Poor or insufficient sleep has been found to increase negative emotional responses to stressors and to decrease positive emotions.
We spend approximately a 1/3 of our lives asleep. Sleep is an essential and involuntary process, without which we cannot function effectively. It is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps to repair and restore our mind, not just our bodies.
“Happiness is waking up, looking at the clock and finding that you still have two hours left to sleep.” — Charles M. Schulz
Despite its obvious importance, sleep remains a mysterious realm that has fascinated us for thousands of Years. For example, Hypnos, the son of Nyx, the goddess of the Night, is closely connected to Thanatos, the God of Death, and Morpheus, the God of Dreams. As humans, we pass from consciousness to unconsciousness every day when we sleep, but we rarely think about the many physical and mental processes that happen in our bodies and brains while we are asleep.
“A Good Laugh and a Long Sleep are the Best Cures in the Doctor’s book.”
– Irish proverb
Table of Contents
What are the psychological effects of sleep deprivation?
Absolutely. Not getting enough sleep or poor-quality sleep can increase risk for mental health disorders. While insomnia can be a symptom of psychiatric disorders, like anxiety and depression, it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.
Sleep deprivation studies show that those with mental health disorders are even more likely to experience chronic sleep problems and, in turn, these sleep problems are likely to exacerbate psychiatric symptoms and even increase risk for suicide. The good news is that there are ways to improve sleep quality and quantity, so identifying and addressing sleep problems is critical to alleviating the severity of psychiatric disorders.
What is “Coronasomnia” and how does it differ from insomnia?
Insomnia disorder, according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) is characterized by difficulty falling asleep, staying asleep, or waking too early, resulting in daytime impairments. While insomnia symptoms and insufficient sleep were already a widespread problem pre-pandemic, people are reporting more sleep problems than ever before. The increase in insomnia and related sleep problems related to stress caused by the COVID-19 pandemic have been labelled “Coronasomnia” .
What Is Coronasomnia?
Coronasomnia is characterized by an increase in sleep problems during the pandemic, as well as symptoms of Anxiety, Depression, and Stress. While insomnia is often linked to anxiety and depression, Coronasomnia differs from traditional Insomnia because it’s related to the COVID-19 pandemic.
Sleep is more than just a necessary rest; it’s a fundamental component of mental and emotional well-being. Science, spiritualism, and positive thinking all highlight the profound impact of sleep on mental health. In this post, we’ll explore 5 proven ways that better sleep can enhance your Mental Health, drawing from these diverse perspectives.
1. Establish a Consistent Sleep Schedule:
Set a Regular Bedtime and Wake Time: Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Generally our Body’s self Heal clock works between 11 PM to 3 AM during the night.
So if we will start sleeping by that time automatically that will repair our body and mind.
Avoid Oversleeping on Weekends: While it may be tempting, oversleeping on weekends can disrupt your sleep pattern and make it harder to get back on track during the week.
To avoid this we can engage ourselves in some positive activities during th weekends.
2. Learn to Balance Emotions (Spiritualism):
Spiritual Perspective: Many spiritual practices emphasize the importance of rest in balancing emotions and maintaining inner peace. Sleep is viewed as a time for the soul to Recharge and Reset, helping you approach life with a Calm and Balanced Mind.
“Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”
― Mahatma Gandhi
Key Tip: Start to Incorporate calming rituals before bed, like Meditation or Prayer, to align your spirit and emotions for restful sleep.
3. How to Reduce Stress and Anxiety for Better Sleep:
“Sleep is The Best Meditation.”– Dalai Lama
मनः एव मनुष्याणां कारणं बन्ध–मोक्षयोः।
“The mind is the cause of bondage and liberation for humans.
Scientific Perspective: Quality sleep helps regulate the body’s stress hormone, cortisol. Adequate sleep allows the brain to process and manage stress better, reducing anxiety levels and promoting emotional stability.
One review concluded that meditation lives up to its reputation for stress reduction and to find better sleep.
Normally, mental and physical stress causes increased levels of the stress hormone Cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called Cytokines.
These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.
In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress.
So, when you do Meditation, you will learn to sit with the same thoughts that are repeatedly annihilating your inner peace and then your mind will be trained gradually on how to handle that stress and after a few minutes, you will get a sense of calmness and focus.
When you start your meditation journey it is very difficult to sit for a few minutes by closing your eyes but if you want to conquer those inner demons just keep your eyes closed and focus on Slow Breathing. Spend a few minutes each day focusing on your breathing or a calming image to help you align your thoughts. Click here to get the Relaxing Meditation Music.
Key Tip: Practice good sleep hygiene, such as maintaining a consistent sleep schedule and creating a restful sleep environment, to keep stress and anxiety at bay.
4. How Positive Relationships can help You getting better Sleep:
“The key is to keep company only with people who uplift you, whose presence calls forth your best.”– Epictetus
The greatest gift you can give someone is your time. Because when you give your time, you are giving a portion of your life that you will never get back.
Listening is often the only thing needed to help someone.
Having someone Positive who listens to your problems can be incredibly comforting and healing. Here’s how they help you find peace:
- Validation of Feelings: When someone listens to your problems, they validate your feelings and experiences. This acknowledgment can bring relief, as it reassures you that your emotions are real and important.
- Emotional Support: Sharing your troubles with a listener provides emotional support. Knowing that someone cares and is there for you can reduce feelings of isolation and loneliness, fostering a sense of connection and security which will help you to find better sleep.
- Clarity and Perspective: Talking about your problems out loud can help you gain clarity. A good listener may offer a different perspective or help you see the situation more clearly, which can make the problem seem more manageable and that will help you get some clarity over your thoughts which give you anxiety.
- Release of Stress: Bottling up emotions can lead to stress and anxiety. When you share your worries with someone who listens, it acts as a release valve, reducing the mental and emotional pressure you feel.
- Problem-Solving: Sometimes, just having someone listen can help you organize your thoughts and come up with solutions on your own. A listener might also offer helpful advice or suggestions that you hadn’t considered.
- Fosters Trust and Intimacy: When someone listens to you, it builds trust and strengthens your relationship with them. This deepened bond can provide ongoing support, making it easier to face future challenges.
- Promotes Healing: The act of sharing your struggles and being heard can be a powerful step toward healing. It allows you to process your emotions and begin to move forward with a lighter heart and mind.
In summary, people who listen to your problems play a crucial role in helping you find peace by offering validation, support, clarity, and a sense of connection, all of which contribute to emotional well-being that give you some peace and solace which will help you to get some peaceful sleep.
5. Watch Your Diet and Exercise Habits:
“Nourish your body with the right foods, and it will reward you with restful sleep and rejuvenated mornings.”
Reduced sleep has been linked with increased eating and higher risk for weight gain and obesity.
- Conversely, studies show that getting more sleep can lead to consuming fewer calories and improve weight loss.
- While some foods, such as milk products, fish and fruit (for example, kiwis and tart cherries) have shown some sleep-promoting effects, research is too limited to draw definitive conclusions or recommendations about specific foods to help sleep.
- Growing research suggests that the quality of diet or having sufficient nutrients can impact the quantity and quality of sleep. Low fiber, high saturated fat, high sugar diets have been associated with poorer quality sleep.
- Another large study that deficits in nutrients, like as calcium, magnesium, and vitamins A, C, D, E, and K, were associated with sleep problems. If you want to learn more on Diet and Health you can read through my other Blog Post
- As such, it’s likely most important to focus on eating a balanced and consistent diet and creating healthy food-related sleep habits, such as limiting caffeine intake in the afternoon/evening and trying not to eat large meals too late.
- Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime, as it may be too stimulating.
How Sleep plays an important role in your physical health:
Good-Quality Sleep:
- Heals and Repairs your heart and Blood Vessels.
- Helps support a healthy balance of the hormones that make you feel hungry (Ghrelin) or full (Leptin): When you don’t get enough sleep, your level of Ghrelin goes up and your level of Leptin goes down. This makes you feel hungrier than when you’re well-rested.
- Affects how your body reacts to insulin: Insulin is the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher-than-normal blood sugar level, which may raise your risk of diabetes.
- Supports healthy growth and development: Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.
- Affects your body’s ability to fight germs and sickness: Ongoing sleep deficiency can change the way your body’s natural defense against germs and sickness responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.
- Decreases your risk of health problems, including Heart Disease, High Blood Pressure, Obesity, and Stroke.
What are the Effective Treatment for Sleep Difficulties?
For some people’s sleep difficulties, adopting healthy sleep habits may help them to improve sleep. However, those with more chronic insomnia should seek professional help, including cognitive behavioral therapy for insomnia (CBT-I), which is recognized as a first line treatment for insomnia as a precautionary measure. CBTI involves educating people about sleep and aims to change their sleep-related behaviors and thought processes by teaching strategies such as stimulus control, sleep restriction, relaxation techniques and cognitive therapy.
If sleep problems persist or you continue to experience daytime sleepiness even after getting enough sleep, then it might be time to see a Specialist Doctor who can help determine whether you need cognitive behavioral therapy, medication, or another treatment.
I am sharing a video of Dr. Zakarin in which he discusses the relationship between sleep, mental health, and suicide in adolescents and steps we can all take to improve the quality of our sleep
” A sleepless night is as long as a year.” – Chinese Proverb
Thank you for reading through my article. There are many different methods mentioned here that you can incorporate into your life for greater happiness and well-being.
Sometimes, sleep can be overwhelming, and the thought of getting your eight hours can make you even more restless (ironic, huh?). So talk with someone, else do some self love/healing practices to find some better sleep.
Good piece of writing, sleep in essential but good sleep is must. Keep writing