Why Sleep Matters for Mental Health
Did you know that sleep directly affects how we think, feel, and handle stress? Yet, it is often the first thing we sacrifice. We live in a fast-paced world where we have things to do, places to be, and people to see; especially during the summer months. Let’s be honest, you’ve probably heard someone say “I only need a few hours of sleep, I’m fine” or maybe you’ve said it yourself. Choosing to sacrifice valuable sleep can deeply affect your mental health. Sleep is not a choice, it is essential; Let’s talk about why sleep matters for your mental health.
When we don’t get enough sleep our brain isn’t able to regulate emotions and cope with stress. There are many aspects of sleep that impact our mental well-being. When we are sleep-deprived we’re more likely to face mood swings, become easily irritable, and have difficulty coping with stress. Sleep also impacts our cognitive functioning. Think about a night where you didn’t get enough sleep…you probably had more difficulty focusing during the day, problem solving and making decisions. It doesn’t stop there…sleep is important for mental resilience and stress reduction. Being well-rested is vital for handling daily stressors and being able to face hardships. Sleep regulates our bodies stress response and without it we may feel completely overwhelmed.
In fact, research shows that chronic sleep deprivation is linked to increased suicidal thoughts and behaviors. People dealing with sleep insomnia can have intensified feelings of hopelessness and emotional distress. Mental health disorders can also disrupt sleep patterns. Studies also show that even after controlling other mental health issues, poor sleep, itself, remains an independent risk factor for suicidal ideations. All that to say, sleep is essential for everyone!
Prioritizing high-quality sleep is crucial to protect our mental health and overall well-being. When you get consistent, high-quality sleep it can lead to increased focus, improved emotional balance, and increased resilience to face adversity in your life. Prioritizing sleep is not selfish or a sign of weakness–it is an essential act of self care. I know it feels like you have deadlines to meet, people to talk to, or maybe it’s simply that you have a favorite show you want to binge watch. However, I hope you can remember that sleep is more important! Your mind depends on it.
Now you’re probably wondering “How do I improve my sleep? I have tried everything!”. At Tamarasa Therapy, we can help you learn strategies to improve your overall sleep hygiene. Creating new healthy sleep habits and practices that promote restful and restorative sleep. Here are 5 strategies to start with:
Establish a consistent sleep schedule: Try to go to bed and wake up at the same, every day. Consistency regulates your body's internal clock and helps you sleep better!
Create a bedtime routine: Engage in calm activities before bed…think of things like reading a book, taking a warm bath, practicing deep breathing techniques.
Optimize your sleep environment : Minimize distractions. Make your sleep space cool, quiet, and dark.
Stay active during the day: Regular exercise throughout the day can improve your overall sleep quality. However, try to avoid activity too close to bedtime, it may energize you and make it harder to fall asleep.
Manage your stressors: Practice techniques such as journaling, deep breathing, or talking to a therapist. At Tamarasa Therapy, we know what it’s like to go to bed with a heavy mind, and we can help you work through that! You deserve quality sleep!
Practicing good sleep hygiene can make a big difference in your mental health, especially if you are experiencing suicidal thoughts. Let us help you learn how to make sleep a priority. As you’ve read, quality sleep is a fundamental aspect of good mental health and overall well-being.
Choose to sleep well because your mind depends on it–literally!
Here are some resources for those experiencing thoughts of suicide:
For an urgent mental health crisis, please call, text or chat 988 or go to your local emergency room. If the crisis is severe and dangerous, call 911.
Here is some more information about caring for someone who is suicidal.
For people who experience chronic suicidal thoughts, but are safe enough to engage in outpatient therapy, we offer The Higher Self Program: An 8-week program aimed to reduce suicidal thoughts.
Free 20-Minute Consultation
References
Potts, C. (2024, May 23). Sleep and Mental Health: The Vital Connection. Freedom Path Counseling.https://www.freedompathcounseling.org/single-post/sleep-and-mental-health
Suni, E. (2024, March 4). Mastering sleep hygiene: Your path to quality sleep. Sleep Foundation.https://www.sleepfoundation.org/sleep-hygiene
