Getting good sleep isn’t just important because you feel better when you’re well rested. It’s also essential to your mental health and brain function. If you’re struggling with a mental health disorder, understanding the connection between sleep and emotional well-being could be a game-changer in your recovery journey.
Continue reading to learn more about the benefits of sleep on mental health and some tips to get more rest.
The Link Between Sleep and Brain Health
Your brain needs quality sleep to function properly. A sequence of carefully coordinated activities gradually induces sleep in the brain. There are two unique forms of sleep: slow-wave sleep (SWS) or deep sleep, and rapid eye movement (REM) sleep. Each type is crucial to brain health, so interruptions at any point during your sleep cycle can impact how you feel during the day.
During sleep, your brain:
- Processes emotional information
- Repairs and rebuilds neural connections
- Clears out harmful toxins
- Consolidates memories
- Prepares to regulate mood, appetite, and emotional responses
- Enhances learning ability
Think of sleep as your brain’s maintenance time— without it, things start to break down.
Why Sleep Problems Affect Mental Health
Poor sleep doesn’t just leave you feeling tired. Many studies on the relationship between sleep and mental health have pointed to its significant impact on various conditions. Research shows that sleep disturbances can:
- Trigger or worsen depression symptoms
- Increase anxiety levels
- Lead to more intense emotional reactions
- Affect decision-making abilities
- Contribute to mood swings
- In severe cases, increase thoughts of suicide
Good Sleep Hygiene and Mental Health
Practicing good sleep hygiene offers powerful benefits, such as:
- More stable moods throughout the day
- Better emotional regulation
- Improved stress management
- Clearer thinking and decision-making
- Reduced risk of mental health symptoms
- Enhanced ability to cope with challenges
6 Practical Tips for Better Sleep
Whether you have a sleep disorder like insomnia or simply struggle to get a good night’s sleep on a regular basis, improving your sleep hygiene can help. Here are some tips to help you get a better night’s rest:
1. Watch What You Eat and Drink
- Avoid inflammatory foods before bed (especially those high in sugar).
- Limit caffeine, especially in the evening or late afternoon.
- Choose sleep-friendly foods, such as fruits like tart cherries and kiwi, foods rich in magnesium, turkey, chamomile tea, and fatty fish.
- Eat a nutrient-rich diet. Lack of nutrients like calcium, magnesium, and vitamins A, C, D, and E can lead to trouble sleeping.
2. Create a Tech-Free Bedroom
- Turn off screens 1-2 hours before bed.
- Use “do not disturb” settings at night.
- Keep phones and tablets outside your bedroom.
- Use blue light filters on necessary devices.
- Exchange late-night scrolling for reading, puzzles, or taking a relaxing bath.
3. Maintain a Regular Sleep Schedule
- Stick to a regular bedtime.
- Wake up at the same time each day.
- Maintain this schedule even on weekends.
4. Maximize Natural Light Exposure
- Get outside during daylight hours.
- Open curtains during the day.
- Take short walks in morning sunlight.
5. Track Your Sleep
- Keep a sleep diary.
- Note any disruptions or nightmares.
- Track bedtime and wake times.
- Take note of when you feel most awake and most tired during the day.
- Share this information with your counselor
6. Create a Comfortable Sleep Environment
- Keep your bedroom cool and dark.
- Use clean, comfortable bedding.
- Minimize noise disruptions.
- Consider using a white noise machine in your bedroom.
When Sleep Problems Signal a Need for Help
Sometimes, issues sleeping are a symptom of a mental health condition. You might need professional support if you:
- Have persistent trouble falling or staying asleep
- Experience frequent nightmares
- Feel anxious about sleeping
- Notice lack of sleep is affecting your daily life
- Find that basic sleep hygiene isn’t helping
How The Recovery Academy Can Help
At The Recovery Academy, we understand that good sleep is crucial for mental health recovery. Our program offers:
- Individual counseling to address sleep-related concerns
- Regular check-ins to monitor sleep improvement
- Personalized strategies for better sleep
Unlike other programs, we take a whole-person approach to your well-being. Our team considers how sleep affects your:
- Mental health symptoms
- Recovery progress
- Daily functioning
- Overall quality of life
If a mental health or substance use disorder is affecting your daily life and sleep patterns, there is help available. At The Recovery Academy, we offer carefully-tailored recovery programs for young adults facing these challenges.
We understand that everything from work and daily stressors to sleeping habits can impact mental health recovery. To learn about our offerings and how treatment can assist you on your path to a healthier life, contact us today.
