Sleep and mental health are closely connected. And you already knew that. After all, nothing worse for mood and concentration than a bad night, right? But the truth is that this relationship can be even more complex than you imagine.
A study published by Sleep Medicine even demonstrated links of insomnia with depression, anxiety, bipolar disorder and other conditions.
And while further research and studies are still ongoing to better understand the connections between mental health and sleep , the evidence to date indicates a bidirectional relationship.
Thus, mental health disorders tend to impair sleep quality. And the opposite is also true. Sleeping poorly induces and aggravates emotional problems.
To help you better understand this relationship, see below how sleep works and what its mental health benefits are.
What is sleep?
Sleep is an important part of everyone’s daily routine, setting up a physiological state of rest and relaxation. It occurs at regular intervals, preferably at night, and is responsible for occupying about a third of a person’s life.
Sleep is essential for the overall well-being and health of body and mind. While the person sleeps, the brain enters a state of reduced activity, which allows the body to rest and recover its energies.
In addition, sleep is important for memory consolidation, learning new concepts and regulating various bodily processes, such as hormone release. So it’s no exaggeration to say that quality sleep – and getting enough sleep at the right times – is as essential to survival as eating and drinking.
Sleep is controlled by a circadian system, which regulates the secretion of hormones, such as melatonin, which influence the feeling of drowsiness and sleep regulation. And make no mistake: even though you’re resting, your brain remains active.
How many hours a day should a person sleep?
The amount of sleep needed can vary from person to person, as well as the stage of life the individual is in. Activities carried out during the day can also interfere with the hours of sleep needed.
Thus, there is no “magic” number of hours of sleep that works for everyone of the same age. In general, medical recommendations are as follows:
- Babies (0 to 3 months): 14 to 17 hours a day;
- Babies (4 to 11 months): 12 to 15 hours a day;
- Children (1 to 2 years): 11 to 14 hours a day;
- Children (3 to 5 years old): 10 to 13 hours a day;
- Children (6 to 13 years old): 9 to 11 hours a day;
- Teenagers (14 to 17 years old): 8 to 10 hours a day;
- Adults (18 to 64 years): 7 to 9 hours a day;
- Seniors (65 years and older): 7 to 8 hours a day.
These are general recommendations, and in some cases, as noted, the amount of sleep may vary based on lifestyle, health, and other individual factors. It’s worth remembering that the quality of sleep is just as important as the quantity. Therefore, it is essential to maintain a regular sleep routine and establish healthy habits.
The truth is that people are sleeping less than they need due to long work hours, the availability of entertainment and other activities 24 hours a day.
Incidentally, many of them believe that it is possible to recover the rest lost during the weekend. But depending on sleep deprivation, sleeping more on weekends may not be adequate or enough.
Why is a good night’s sleep important for mental health?
Sleep has an important restorative function by “recharging” the brain at the end of each day, just as it is necessary to charge the battery of an electronic device after use.
Thus, maintaining a regular sleep cycle allows the body’s natural rhythm to be reset every day. Including, studies show that sleeping badly impairs the functioning of the brain, increasing mental suffering. A good night’s sleep can improve emotional health in several ways, such as:
- Mood regulation: sleep helps regulate levels of neurotransmitters, such as serotonin and dopamine, which are important for mood balance and emotion regulation;
- Stress reduction: during sleep, the body releases the hormone cortisol, which is responsible for regulating stress. When you don’t get enough sleep, cortisol can build up, increasing stress and anxiety;
- Improved memory and concentration: sleep is essential for memory consolidation and helps maintain concentration and the ability to make decisions;
- Prevention of mental health problems: Lack of sleep can increase the risk of mental health problems, such as depression, anxiety and bipolar disorder.
- Increased resilience: sleeping well helps to increase emotional resilience, which means that the person will be more prepared to deal with stressful and difficult situations.
Those are just some of the many benefits of a good night’s sleep! Therefore, sleeping well is essential for the body and mind at all stages of life.
I’m sleepy, but I can’t sleep: what to do?
Being sleepy and not being able to sleep can be a real torment, isn’t it? Tossing and turning, the hours passing. Everyone has faced this uncomfortable situation.
But that’s no reason to go straight to the meds! So how about trying something different first? Here are some tips for better sleep:
- Establish a regular cycle. Routine is the best friend of quality sleep! So try to sleep and wake up at regular times consistently;
- Try to ensure that a comfortable bed and room – noise, light and temperature should be adapted to your preferences if possible;
- Reduce the use of stimulants such as caffeine, nicotine and alcohol close to bedtime. The sooner consumption is stopped, the better;
- Avoid drinking excess fluids. Awakenings to go to the bathroom end up getting in the way;
- Only go to bed when you are really feeling drowsy;
- Do physical exercise regularly. But if you feel it’s something stimulating, avoid the night period;
- Avoid electronic devices close to bedtime, such as computers, cell phones, tablets and televisions. Bright light can be overly stimulating and prevent a good night’s sleep.
Those were just a few tips that can make your sleep easier, but you can also create your own nightly rituals! So experiment until you find something you like and relax at the same time.
Does sleeping next to someone you like improve your sleep?
Sleeping with someone you love can have a positive effect on sleep quality, but this depends on several factors.
First, it’s important to look at whether partners have similar patterns. That is, if one person is a deep sleeper and the other is a light sleeper, it can be difficult for both of you to sleep well together. Also, if one partner snores or fidgets a lot in their sleep, it can disrupt the other’s night.
On the other hand, if both partners have similar patterns and are comfortable sleeping together, this can have a positive effect. Physical proximity and contact with another person’s body tend to help reduce stress and anxiety, making it easier to fall asleep and improving the quality of the night.
In this way, sleeping with someone you love can improve sleep if both partners have similar patterns and are comfortable sleeping together. However, if one or both partners have trouble sleeping together, ensuring a good night’s sleep may depend on beds or even separate bedrooms.
Off to bed!
In this article, you learned what sleep is and how important it is for quality of life. You also saw tips on how to sleep better and enjoy this moment of relaxation and rest.
However, it is possible that it is still not enough for him to be a repairman.
So, if even with the tips you keep spending sleepless nights, it’s time to seek professional help. Being without adequate sleep is quite harmful and the sooner this is resolved, the better.