Sleep and Your Mental Health

MENTAL HEALTH

Oct. 19

Written By Cherry Tree Counselling & Psychotherapy Services

Q&A with a Registered Psychotherapist (Qualifying) about Sleep and Mental Health

“A good laugh and a long sleep are the two best cures for anything.”

IRISH PROVERB

ZZZZZZ…..A good night’s sleep. It’s what we all want, right? All day long we pour our energy into the important things in our life. At night we want and need to rest, replenish and reset to face a new day the next morning. Seems simple! But, no. Sleep has become a major issue for so many of us in our modern world.

To solve our sleep problems we need a basic understanding of the importance and impact of sleep in our lives. Let’s explore some common questions and answers that we’ve put together for you on this important topic.

Q: Why is sleep so important?

Sleep is vital for us, not just for our bodies but for our minds as well.

It impacts our moods and even just an hour can mean the difference from waking up feeling confident to waking up feeling crummy. It helps give us the energy, focus, and ability to concentrate so we can cross off those crucial tasks on our to-do list each day. For our little ones, it is also an essential part of the growing process.

Q: How much sleep do I need?

The short answer… it depends.

Sleep amounts vary depending on the age group we look at – newborns sleep most of the day while a teenager may need between 8-10 hours a night. For adults, it’s around 7-9 hours of restful slumber.

Q: What can impact my sleep?

There are several factors that can have an impact on our sleep and a big one is stress!

Coping with stress in maladaptive ways such as negative self-talk or ruminating thoughts can maintain symptoms of anxiety and keep our minds awake during the night. We might also experience night wakings, nightmares, or have trouble falling back to sleep after being woken up. It’s also important to pay attention to how much artificial light we’re exposed to as well as going to bed and waking up at appropriate times that are more in line with our natural circadian rhythms. Even the use of sleeping pills might be problematic in some cases if our bodies start to depend on them too much.

Q: What happens if I don’t get enough sleep?

There are several responses we might notice if we aren’t getting enough sleep on a regular basis.

If we are aware of our emotions, we might catch ourselves being in a more heightened state which may lend itself to becoming more irritable, angry, or experiencing more anxiety. Our ability to concentrate is impacted when we are not rested, and we also may not be able to use our best judgment all the time when making decisions. Hence, we might become more accident prone as well because our movements are slower, and we may feel lethargic. It can also have an impact on our immune system and therefore our ability to fight off illnesses.

Q: How can sleep deprivation impact mental health?

Our bodies and our brains need sleep.

If we’re not getting enough sleep, our brain won’t have the time and space to focus on what it does best during the night – storing memories and new information we learned that day as well as helping the body rest and repair. We might experience challenges in staying alert, concentrating on certain tasks like problem-solving as well as having trouble managing our moods and emotions. There is also evidence that poor sleep plays a role in predicting future problems with mental health issues or exacerbating current ones.

Q: What are sleeping disorders?

Sleep disorders are defines as situations that impact the quality and consistency of our sleep.

If you’ve been having trouble falling asleep for a while, can’t remember the last time you had a good night’s sleep, are excessively tired and/or randomly fall asleep during the day it may be that you are suffering from a sleep disorder. Some signs of sleep disorders include arms and legs jerking often during sleep, waking up too early, taking more than 30 minutes to fall asleep, feeling sleepy and finding yourself napping during the day.

Some sleep disorders you might have heard of are:

Insomnia includes individuals who cannot sleep or have trouble falling asleep for more than three nights a week for several months.

If you suffer from interrupted breathing during your sleep, you may be experiencing sleep apnea.

Restless legs syndrome (RLS) involves the urge to move one’s leg to relieve uncomfortable sensations or symptoms.

Narcolepsy is characterized by uncontrollable attacks of sleepiness during the day where individuals can fall into an immediate REM (Rapid Eye Movement) sleep.

Q: What kind of treatment is there for sleeping disorders?

The good news is that there is support for sleeping disorders so that you can get back to counting those sheep!

Depending on the type and nature of sleep disorder, your practitioner may speak to you about your sleep routine to see if adjustments need to be made (i.e. keeping a regular schedule, reducing screen time, dimming lights, keeping a sleep diary, etc.). You might be encouraged to engage in regular exercise and/or refrain from eating or drinking coffee/sugary drinks too close to bedtime. These are all relatively simple places to start when trying to get your sleeping back on track.

Stress also plays a large factor in sleep patterns and quality. This can show up in ruminating thoughts related to stressors as well as anxiety, even anxiety about whether you’ll be able to fall asleep! Speaking to a therapist about these thoughts and having them explored through therapies such as cognitive behavioural therapy for sleep, relaxation techniques, and/or mindfulness can be beneficial in calming the mind before bed.