One of the best things anyone can do to improve their mental health is to get a good amount of quality sleep each night. Good sleep has been shown to reduce stress and improve mood regulation, focus, and problem-solving skills. Poor sleep can be both a cause and a common symptom of mental health conditions such as anxiety and depression, and can make it more difficult to regulate emotions and cope with stressors. 

The Hidden Costs of Sleep Debt

The American Academy of Sleep Medicine recommends that adults aim for 7 to 8 hours of sleep per night. For most teenagers, 8 to 10 hours of sleep per night is ideal. Sleeping just one or two fewer hours than what is recommended each night may not seem like a significant deficit, but this “sleep debt” can have short and long-term effects on your mind and body. Many people try to make up for lost sleep by sleeping in on weekends or their days off. This can help pay off the “sleep debt,” but it is less beneficial than optimizing sleep quantity and quality each night of the week. Sleeping in too much on weekends can sometimes perpetuate poor sleep during the week by throwing off your sleep-wake cycle even more.

Woman winding retro alarm clock

The Key to Healthy Sleep Cycles

Just as important as the amount of sleep we get is the quality of that sleep. The most beneficial and restorative sleep is uninterrupted, so that you can go through 4 to 6 complete sleep cycles without waking. Stages 3 and 4 of each sleep cycle, deep sleep and REM (Rapid Eye Movement) sleep, are the most important stages for the body and mind to rest and recover. These stages get longer in the second half of a full night’s sleep, which means it is critical to be able to sleep continuously for at least 7 hours. Repeatedly waking up or tossing and turning throughout the night doesn’t allow for the deep rest our brains and bodies need. This is also why short naps can’t completely compensate for a lack of sleep at night.

Essential Sleep Hygiene Tips for Better Sleep

Work and school schedules, childcare, and other daily responsibilities are the most common reasons people can’t get a good night’s sleep. However, many small “sleep hygiene” habits can significantly improve our ability to fall and stay asleep.

  • Consistency is key! Try to go to bed and wake up around the same time each day, even on weekends and days off.
  • Make getting ready for bed a standard, relaxing routine that you follow each night.
  • Avoid caffeine or nicotine late in the day or evening, and limit alcoholic drinks before bed.
  • Limit screen time in bed. Try to use electronics in a different room or stop use an hour before bedtime.
  • Try to reduce lights and sounds in your sleep environment. However, white noise machines or apps can help you relax and block out distracting sounds.
  • Regular physical exercise helps improve sleep, but avoid exercising right before bed.
  • If you are unable to sleep for more than 15-20 minutes, instead of lying awake in bed, go sit quietly in another room for some time. When you feel sleepy, go back to bed and try to sleep again.
  • Over-the-counter sleep aides can be helpful, including melatonin, magnesium glycinate, or “sleepy time” teas. Ask your doctor if any of these are right for you, and do not take more than the recommended dose.

Afro american female keeping eyes closed while sleeping at the bedroom

Importance of Sleep for Mental Health

Improving sleep quantity and quality can be difficult with the hectic schedules, responsibilities, and stressors many of us deal with. However, there are many small habits we can adopt to try to improve our sleep. Speaking to a healthcare or mental health professional is important if you are struggling to sleep. Good sleep can have far-reaching positive effects on mood, cognition, and many other aspects of mental and physical health. If you often wake up gasping or short of breath, talk to your primary care provider right away. Sleep apnea is a very common cause of poor sleep and can have serious effects on cardiovascular health if left untreated.

Get the Support You Deserve

If you are struggling with sleep or your mental health, it’s important to get the help you need from a qualified mental health provider. Family Counseling Service is here to help. Give us a call at 630-844-2662 or contact us online to schedule individual therapy and give yourself permission to take care of yourself.