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Written By: Tess Paul
Sleep is like the middle child. In the big, wide world of “being healthy”, the older sister, dieting, and the younger brother, exercising, take up way too much of the attention. For some reason, everybody always forgets about sleeping.
Sleeping is involuntary, it happens when it wants to. And it’s not because it wants to hoard as much attention as possible, but because it is being told to. Our bodies cannot function effectively without sleep in the same way they can’t function without food or water. It not only leaves us refreshed and reset for a new day, but slows down our brain waves, helping repair and restore our brains and bodies. To put it simply, sleep is vital to our everyday being.
So when someone’s trying to skimp out on a little sleep, sleep will fight back.
When individuals sleep poorly or lack sleep as a whole, they face fatigue, sleepiness, poor concentration, lapses in memory, and irritability (Mental Health Foundation 8). Furthermore, common mental health problems like depression and anxiety can be supported, or even amplified, by lack of sleep. It can also trigger a cycle, which stems from tiredness, to difficulty coping with daily life, to low self esteem, to feelings of worry and stress, and then begins again. Ultimately the amount of sleep you get can affect all aspects of your life, including your mood, your relationships, and your ability to function day to day. However, recognizing that you need to change your lifestyle and begin a healthy routine is the first step to improving your mental and physical health.
If you do not struggle especially with sleep, but rather are inconsistent in your routine or occasionally lack it, here are some tips on improving your sleeping habits and thus, your sleep.
Try to keep a consistent sleeping schedule, even on weekends
Set a bedtime early enough that you get at least 7 hours of sleep
Establish a relaxing bedtime routine that signals your body that it's time to rest, this often includes putting away devices
Create a healthy and comfortable sleeping environment (cool temperature, minimal lights, etc.)
Exercise regularly (not before going to bed however)
Avoid caffeine or other energy supplements late in the day
The above tips were drawn from an article done by Columbia University’s Department of Psychiatry. Click this link to read more into the effects of sleep deprivation on mental health.
If you deal with mental health conditions or insomnia however, these tips may not be exactly what you need to get a good night’s sleep in. Mental health conditions, like depression and anxiety, can inhibit a person’s ability to sleep. This warrants a specialized approach at treating both the mental health and sleep problem, the most recommended being certain forms of therapy. More information can be found here, as well as countless other resources on the internet. Individuals who struggle with insomnia, however, require a more intensive treatment. Short-term relief includes sleep medication which proves to be effective, although it does have negative side effects including nausea and bodily pain. Those with insomnia for great periods of time should consider Cognitive Behavioral Therapy (CBT), a very successful and widely used therapy. It is costly, but it is one of the most recommended courses to take when dealing with severe sleep problems. Still, some practices of CBT can be done at home. For more information regarding CBT, click here.
Sleeping is hard. As a student or a full-time worker, the stress and worries of the day often transfer to the night. It’s not something you can just fix with a quick read either. My advice is to make the best out of your situation. Try to actively implement some of the principles above into whatever sort of routine you have. Your life is constantly changing, so some days may be better than others, but that doesn’t mean you can’t keep on trying and improving. Remember, you can always sleep it off (literally).
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