The Importance of Sleep for Mental Wellness: Andrea Mora

Sleep. We all need sleep, and it plays a crucial role in maintaining and promoting mental health. Adequate sleep is essential for cognitive functions, emotional regulation, and overall psychological well-being (Goldstein and Walker 2015). I am a “needs at least 8 hours of sleep a night” girl, but many people feel they don’t need that much sleep. Some even feel they need more than 8 hours to feel rested and ready to tackle the day. No one knows your body and your needs more than you, so recognizing and maintaining the amount of sleep that you need is absolutely in your control. 

Do you have a bedtime routine? For me, that is a must to have successful sleep and help my mental wellness overall. It can look like anything, if it works for you. I take a warm shower and allow the water to wash away the stress from my day, followed by some couch time and watching a show my husband and I can agree on. Side note, that is challenging at times. We have completely different tastes in what we like to watch…and he won’t watch Love Island with me. He’s missing out on quality entertainment, don’t you think? 

In addition to taking a shower and enjoying some TV time with the hubs, I drink a warm cup of sleepy time tea and stay off my phone for the most part. Another way my husband and I differ, which affects both of our sleep, is that I need noise to fall asleep. If I lay in bed with no noise to put my focus on, my thoughts just run wild. I will replay a conversation I had 8 years ago and analyze it, overthink it, and then feel awful and anxious telling myself what I should have said instead or something I said that I shouldn’t have. These messages I’m sending to myself are not necessary, but my brain goes straight to overthinking. If I have noise to focus on, such as a comfort TV show or a sleep story from Calm (Matthew McConaughey anyone??) I can fall asleep quickly and happily. I can’t even tell you how Matthew’s sleep story ends, it is that good. The voice of an angel, I’m telling you. 

Having a routine for winding down at night is especially important for me in managing my Bipolar Disorder. I never knew how much a routine would be beneficial to me, but when I go to bed around the same time each night, after winding down, I am able to awaken in the morning feeling positive and energized. Of course, coffee helps that part too! So why is sleep so important to your mental health? 

Emotional Regulation: Sleep helps regulate emotions by allowing the brain to process and respond to emotional stimuli. Poor sleep can lead to irritability, mood swings, and a decreased ability to cope with stress. Over time, this may contribute to anxiety and depression.

Cognitive Function: Sleep is essential for memory consolidation, learning, and problem-solving. When we sleep, the brain processes information and solidifies memories. Chronic sleep deprivation can impair focus, decision-making, and the ability to think clearly, leading to cognitive deficits that negatively impact daily life.

Stress Reduction: Sufficient sleep helps the body and mind recover from daily stressors. A lack of sleep increases the body’s production of cortisol, a stress hormone, which can heighten feelings of stress and anxiety.

Mental Health Disorders: Like I was speaking about above, a healthy and effective sleep pattern has a strong link to managing mental health conditions. Conditions like depression, anxiety, and bipolar disorder are often associated with sleep disturbances. Sleep deprivation can exacerbate symptoms, while improving sleep can have positive effects on managing these conditions.

Psychiatric Symptoms: Insomnia or other sleep disturbances are common early signs of psychiatric disorders, such as schizophrenia or depression. Addressing sleep problems can often improve the prognosis of these conditions and make treatments more effective.

Brain Restoration: Sleep gives the brain time to repair itself. It helps clear out toxins that accumulate in the brain during waking hours, protecting against neurological diseases like Alzheimer’s. This restorative process is crucial for mental clarity and overall brain health.

Social and Emotional Connections: A lack of sleep can negatively impact relationships, reducing the ability to empathize with others or manage interpersonal conflicts effectively. Feeling emotionally drained or disconnected often accompanies sleep deprivation, straining personal and professional relationships. Improving sleep hygiene can be a key strategy for boosting mental health, improving emotional resilience, and protecting against long-term psychological issues

That’s a lot of info, but it really illustrates why sleep is so central to us. I shared some ways that I wind down for the night, but there are many other options and ideas that you may find helpful. Overall, these are things you can implement to get better sleep:

Create a sleep schedule: Try to stick to a consistent sleep schedule and limit sleep to eight hours or less. 

Avoid screens before bed: Limit or avoid using screens that emit blue light, like your phone, laptop, or TV, for 30–60 minutes before bed. 

Dim the lights: Bright lights can make it harder to fall asleep. You can use a desk lamp or string lights to create a soft glow. 

Wind down: Try a calming activity like reading, stretching, meditation, or listening to relaxing music or a podcast. You can also try journaling to express any concerns you might have. 

Eat and drink well: Avoid heavy meals or caffeine within a couple of hours of bedtime. You can try a small snack that combines protein and carbohydrates, like a banana with peanut butter or a whole wheat cracker with low-fat cheese. 

Exercise regularly: Regular physical activity can help you sleep better, but avoid intense workouts too close to bedtime. 

Prepare your bedroom: Make your bedroom a cool, dark, and quiet place for sleep. You can turn down your bed covers, plump your pillows, and use blackout curtains. I have a fireplace TV stand, and turning that on creates such a pleasing glow as I get comfy in bed, close my eyes, and listen to something enjoyable as I drift off to sleep. 

Get sunlight: Try to get some natural light during the day, like early morning sunlight and sunsets.

No go forth, and sleep well!