Sleep Hygiene and Menatl Health

Sleep hygiene refers to a routine or set of habits that are aimed at promoting quailty sleep. These practices can habe a significant impact on mental health and well-being. Poor sleep hygiene can contribute to various mental health issues, while adopting good sleep hygiene can help improve mental health and physical health outcomes. According to Van Dyk, Becker, & Byars, 2019, decreased poor sleep quality increases reports of anxiety, mood disorders, and ADHD. Here's how sleep hygiene and mental health are intertwined:

Stress and Anxiety reduction: Adequate and restful sleep are crucial for managing stress and anxiety. Poor sleep can exacerbate these conditions, making it harder to deal with challenges in daily life. Practicing good sleep hygiene, such as maintaining a consistent sleep schedule can help regulate your body's internal clock and reduce stress levels.

Depression: Insufficient or poor-sleep quality is often associated with an increase or inability to effectively treat depression. Sleep disruption can negatively impact mood, cognitive funciton, and emotional regulation. By following sleep hygiene practices, you can enhance the quality of your sleep, potentially reducing the risk of exacerbating or developing depression symptoms. It is also improtanct to note that depression and sleep quality have a bidirectional relationship, meaning that depression can influence the quality of sleep you get (Dinis & Braganca, 2018).

Emotional Resilience: Proper sleep hygiene supports emotional resilience. When well-rested, you're better equipped to handle challenging situations and regulate emotions. This can be particularly improtant for maintaining good mental health and preventing emotional disturbances.

Cognitive function: Sleep is crucial for cognitive processes such as memory consolidation, problem solving, and creativity. Poor sleep quality can impair these funcitons, leading to difficulty with daily functioning and potentially impacting mental well-being.

Relationship between physical and mental health: Sleep is closely intertwined with physical health. While physical well-being is connected to mental health. Engaging in regular physical activity, avoiding excessive caffeine and alochol, and maintaining a healty diet can positively influence your sleep quality.

In summary, maintaining good sleep hygiene is crucial for promoting positive mental health outcomes. Consistent sleep routines, creating a comfortable sleep environment, avoiding sleep deprivation, and practiving relaxation techniquest can all contribute to better sleep quality, which in turn supports emotional well-being and over all mental health. If you are struggling with sleep issues contact Amanda @ 316-779-2560 or your mental health provider for an appointment.

References:

Dinis, J., & Braganca, M. (2018, July-August). Qualtiy of sleep and depression in college students: A systematic review. Sleep science, 11(4), 290-301. doi:https://doi.org/10.5935%2F19840063.20180045

Van Dyk, T. K., Becker, S. P., Byars, K. C. (2019, October 15). Rate of mental health symptoms and assocaitions with self-reports of sleep quality and sleep hygiene in adolescents presenting for insomnia treatment. Journal of clinical sleep medicine, 15(10). doi:https://doi.org/10.5664/jcsm.7970​