Sleep Hygiene and Mental Health

Author: Nora Carnevale, Taproot Therapy Clinical Trainee

​It can often feel that the entire tone of our day depends on whether we get a good night’s sleep. When we are tired, even the most routine tasks can feel overwhelming. This is likely due to the connection between our sleep and mental health. Ongoing research is being done to investigate the bidirectional relationship between the two (Suni & Dimitriu, 2024), but it is clear that sleep issues can worsen mental health issues and mental health issues can result in lower quality sleep. Our mental health affects our thoughts, feelings and behaviors as well as how we interact with others, cope with stress, and make decisions.

As a reminder of just how valuable our sleep is, according to UC Davis Health (2023) some of the additional benefits are that it promotes growth, helps heart health, supports weight management, helps strengthen immunity, reduces the risk of injury, increases attention span, and improves memory and learning. Although the optimal amount of sleep might vary from person to person, it is recommended that the average person get between seven and eight hours (UC Davis Health, 2023). While some people claim they benefit from less sleep per night, those known as “short sleepers” are actually a very small amount of the population.

The quality of sleep is as important as the quantity of sleep. Here are some suggestions for getting a better night’s sleep, according to UC Davis Health (2023):

• The first suggestion is well-known and yet hard for many to implement; store all digital devices in an area of the house other than the bedroom.
• Since we use phones as alarm clocks lately, use a separate alarm clock rather than your phone or tablet to wake you up.
• Avoid snacking, sugar, caffeine, and alcohol during the hours close to your ideal bedtime.
• Two hours before you would like to be asleep, turn off electronics, TVs, and computers. The blue light from electronic devices causes your brain to stay active, so turning them off before bed gives your brain a chance to unwind and get ready for sleep.
• Sleep in a dark room whenever possible since light stimulates the brain.
• Keep your bedroom temperature cool.
• Aim for a consistent bedtime routine and sleep schedule. Identify an ideal time to sleep every night and wake up at the same time every morning. It is ideal to keep this schedule on the weekends as well to get the most out of your routine.

If it feels useful, let this serve as a reminder of the foundational role sleep plays in our lives and, more specifically, with our mental health. The start of a new year could be a great time to check in with the quality of sleep you have been experiencing lately and whether some changes are needed. If you are experiencing poor quality sleep, working collaboratively with a therapist can also help to address these issues, ultimately improving your sleep and mental health.


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References:
Suni, E., Dimitriu, A. (2024, March 26). Mental health and sleep. Sleep Foundation. https://www.sleepfoundation.org/mental-health
UC Davis Health. (2023, March 15). Better sleep: Why it’s important for your health and tips to sleep soundly. https://health.ucdavis.edu/blog/cultivating-health/better-sleep-why-its-important- for-your-health-and-tips-to-sleep-soundly/2023/03