Sleep and its Importance for Both Psychological and Physiological Wellbeing
Sleep is one of the most essential and natural aspects of our lives, yet many of us struggle to get enough of it or to sleep well. In this article, I will explore how sleep affects our mental and physical health and why we should pay more attention to our sleep habits.
What is sleep and why do we need it?
Sleep is a state of reduced consciousness and activity that occurs in cycles of about 90 minutes each. During sleep, our brain and body undergo various processes that help us to function optimally during the day. Some of these processes include:
Processing information and consolidating memories
Repairing and restoring tissues and cells
Regulating hormones and metabolism
Boosting immune system and fighting infections
Maintaining emotional balance and mood
Sleep is vital for our wellbeing, as it affects almost every aspect of our health. According to the Mental Health Foundation1, sleep is as important as diet and exercise for our health, both physical and mental.
How does Sleep Affect our Psychological Wellbeing?
There is a close relationship between sleep and mental health. Living with a mental health problem can affect how well we sleep, and poor sleep can have a negative impact on our mental health.
Some of the ways that sleep can influence our psychological wellbeing are:
Sleep deprivation can impair our cognitive functions, such as attention, concentration, memory, learning, problem-solving, and decision-making.
Sleep deprivation can also affect our emotional regulation, such as mood, motivation, empathy, and impulse control.
Sleep deprivation can increase the risk of developing or worsening mental health problems, such as depression, anxiety, bipolar disorder, psychosis, or post-traumatic stress disorder (PTSD).
Sleep problems can also be a symptom or a consequence of mental health problems, creating a vicious cycle that can be hard to break.
According to Harvard Health Publishing2, chronic insomnia may increase the risk of developing a mood disorder, such as depression or anxiety. On the other hand, treating insomnia can improve the symptoms and outcomes of some mental health problems.
How does Sleep affect our Physiological Wellbeing?
Sleep is also essential for our physical health, as it influences many bodily functions and systems. Some of the ways that sleep can affect our physiological wellbeing are:
Sleep deprivation can impair our immune system, making us more susceptible to infections and diseases.
Sleep deprivation can also disrupt our hormonal balance, affecting our appetite, weight, growth, reproduction, and stress response.
Sleep deprivation can increase the risk of developing or worsening chronic conditions, such as diabetes, cardiovascular disease, obesity, or cancer.
Sleep problems can also be caused by or associated with some physical health problems, such as pain, respiratory disorders, neurological disorders, or hormonal disorders.
According to the National Heart, Lung, and Blood Institute3, ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, stroke, and diabetes.
How can we improve our sleep quality and quantity?
The good news is that there are many ways that we can improve our sleep habits and achieve better sleep quality and quantity. Some of the tips that can help us to sleep better are:
Stick to a regular sleep schedule, going to bed and waking up at the same time every day.
Create a comfortable and relaxing sleeping environment, keeping it dark, quiet, cool, and free from distractions.
Avoid caffeine, alcohol, nicotine, and other stimulants close to bedtime, as they can interfere with falling asleep or staying asleep.
Avoid heavy meals or spicy foods before bed, as they can cause indigestion or heartburn.
Limit naps during the day, especially in the afternoon or evening, as they can disrupt your night-time sleep.
Exercise regularly during the day, but not too close to bedtime, as it can help you feel tired and reduce stress.
Establish a relaxing bedtime routine, such as reading a book, listening to soothing music, meditating, or taking a warm bath.
Avoid using electronic devices before bed or in bed, such as phones, tablets, computers, or TVs. They emit blue light that can suppress melatonin production (a hormone that regulates your sleep cycle) and stimulate your brain activity.
If you have trouble falling asleep or staying asleep at night. Try some relaxation techniques. Such as deep breathing. Progressive muscle relaxation. Or guided imagery. To calm your mind and body.
If you have persistent or severe sleep problems that interfere with your daily life. Seek professional help from your GP or a sleep specialist. They may be able to diagnose any underlying causes or conditions. And prescribe appropriate treatments or therapies.
Conclusion
Sleep is not a luxury but a necessity for our health and wellbeing. By paying more attention to our sleep habits and making some positive changes, we can improve our sleep quality and quantity and enjoy the benefits of better mental and physical health.
I hope you found this article informative and helpful. If you have any questions or concerns about your sleep, please feel free to get in touch with us. And if you want to challenge yourself and your beliefs about sleep, you can take this quiz from the Sleep Foundation4 to test your sleep knowledge and learn more about sleep facts and myths.