Did you brush your teeth this morning? Did you take a shower? Did you put on deodorant? You might be thinking, “Of course, what silly questions”, but then let me also ask you—did you get enough sleep last night?
Despite the robust research pointing to the importance of adequate sleep each night, many of us are not getting the hours our brains and bodies need. If we don’t brush our teeth, bathe, or put on deodorant, our personal relationships may suffer a bit, but not our health. On the contrary, however, one night of terrible sleep affects us significantly the next day—both mentally and physically—yet many of us don’t prioritize our sleep night after night.
We all know how important sleep is to physical health, but what about mental health?
How does sleep deprivation affect us psychologically? Sleep and mental health are very closely connected.
There is a circular relationship between mental health and lack of sleep. Insomnia is a symptom of many mental health issues such as anxiety and depression, but it can also bring about or exacerbate those same conditions. Research has shown that lack of sleep affects our amygdala, the part of our brain responsible for emotions.1 Without proper sleep, we are more irritable, reactive and stressed.
The relationship between anxiety and lack of sleep goes both ways: anxious thoughts can keep you up at night, but also, the inability to fall asleep can cause feelings of panic and anxiety. How many times have you laid awake in bed, thoughts racing through your mind about what still needs to be done at home or a project that still needs tackling at work? And then, the next day, you feel sluggish and foggy, perhaps forgetting important details or making critical mistakes. Then, the cycle continues as you agonize over the day’s events when you are trying to fall asleep that night.
You are not alone. According to the Centers for Disease Control and Prevention (CDC), a third of adults in the United States report that they get less than the recommended amount of sleep each night.2 Despite these numbers, doctors and patients do not often discuss proper sleep hygiene. National surveys show that more than 60 percent of adults have never been asked about the quality of their sleep by a physician, and fewer than 20 percent have ever initiated such a discussion.3
So, now that we know how connected sleep is to our mental health, what can we do to improve our sleep hygiene? Here are some tips:
Set a schedule and stick to it: Adults need at least 7-9 hours of sleep each night. Think about what time you need to wake up each morning and count backwards 8 hours to determine your optimal fall asleep time (not to be confused with optimal bed time, which we will cover next).
Set a bedtime routine: It takes the average person about 15 minutes to fall asleep once they close their eyes. To achieve this, it is important to signal to your brain ahead of time that you are ready for sleep. When your brain receives this signal, it releases the hormone melatonin, which aids in the process of falling asleep. Setting a consistent routine for bedtime creates that signal for your brain. For example, if your optimal fall asleep time is 10:00pm, then you should start your bedtime routine around 9:00pm. Perhaps it starts with a relaxing bath, then brushing your teeth and washing your face, followed by reading in bed until you are ready to close your eyes at 9:45pm.
Remove distractions and bright lights: Bright lights tell your brain it is daytime and prevents the release of melatonin. Set your lights low at the start of your bedtime routine, turn off the TV, and stay off of your phone as best you can (and if you do need to look at it, set it to “night mode”, which turns off the blue light in your phone).
Set aside time to worry: Did you have to read that more than once? It may sound strange, but it is an effective tool used by cognitive behavioral therapists to reduce the frequency and intensity of worrying. Anything a person does over and over, they will get better and better at. If we give in to our anxious thoughts each time they pop into our heads, then the propensity for worry will grow stronger. On the other hand, if we limit the time and energy spent worrying, the intensity and frequency of those thoughts will reduce. Set a 15-30 minute period of time each day (not right before bed) to write down and reflect on the things that are plaguing you. When anxious thoughts enter your mind outside of that time window, remind yourself that you will worry about that later! Remember—this will take some practice and you will get better and better at it as time goes on.
These are just a few ideas to get you moving in the right direction towards better sleep. If you implement and stick to these habits as consistently as you brush your teeth and bathe, you will see an improvement in your sleep, and therefore your physical and mental health as well.
For more information on therapy and how we can support and help you through different challenges like building a sleep routine for improvement on mental health, click the link and we would reach out to you within 1-2 business days.
1Saghir Z, Syeda JN, Muhammad AS, Balla Abdalla TH. The amygdala, sleep debt, sleep deprivation, and the emotion of anger: A possible connection?. Cureus. 2018;10(7):e2912. doi:10.7759/cureus.2912
2Centers for Disease Control and Prevention. Perceived Insufficient Rest or Sleep Among Adults—United States, 2008. Morbidity and Mortality Weekly Report 58:1179.
3Institute of Medicine. Sleep disorders and sleep deprivation: An unmet public health problem. Colten HR, Alteveogt BM, editors. ISBN:0-309-66012-2, 1–500. 2006. Washington, D.C., National Academies Press.
