Quality of sleep is very important for our mood and mental health. Let’s find out about this issue in the following article! Sleep and mental health are closely related. After a night of sleep deprivation, we easily become tense, irritable. Chronic insomnia can change moods, even leading to mental disorders like anxiety and depression. In fact, there are many studies now that support the two-way relationship of insomnia and depression.
1. RELATIONSHIP BETWEEN THE SLEEP AND THE MOOD
Mood is the emotional state of every person. Poor quality sleeps can adversely affect our mood. When sleep deprivation, you will be irritable, sad, stress, disappointed … In a study of the University of Pennsylvania (USA), scientists reduced the amount of sleep of participants Within 1 week. The results showed that the lack of sleep caused many negative effects on their mood.
In contrast, getting enough sleep helps us improve our problem-solving skills. In the same study, the mood of the study participants improved significantly after getting enough sleep. Getting enough sleep at night will make you feel happy, refreshed and energetic to start the day the next morning.
Besides, the quality and length of sleep are equally important. If you frequently startle when you sleep or sleep deeply, you will feel more tired than people who sleep well in the same time.
SLEEPING DRIVES YOUR EMOTION
Emotional response is a situation in which our immediate emotional responses are difficult to manage. Typically, emotional response is expressed in the form of puffiness, lash out, withdrawal, feelings of hurt, etc.
A bad night’s sleep can depress our mood and increase our emotional responsiveness. Therefore, you tend to change your behavior abruptly. This can lead to failure to communicate, even breaking the good relationship between you with friends, colleagues, relatives …
How does sleep loss affect mental health?
Insomnia is the term for situations that struggle with sleep, cannot sleep at night or wake up early in the morning. If this condition persists for a while, we will suffer from chronic insomnia. According to epidemiological studies, insomnia is closely related to a number of other mental problems such as anxiety, depression, bipolar disorder, schizophrenia and attention deficit hyperactivity disorder.
2. RELATIONSHIP BETWEEN SLEEPING AND OTHER MENTAL HEALTH PROBLEMS
Insomnia & worries
People who suffer from insomnia often face anxiety. A study by the University of California Berkeley proves that sleep deprivation can trigger certain parts of the brain’s anxiety. Therefore, people with anxiety disorders are more likely to suffer from insomnia.
Insomnia & depression
Depression is a complex condition, including intense feelings of loneliness, lack of energy, extreme daytime sleepiness or insomnia at night and poor concentration. This disease usually occurs in people with chronic insomnia.
Insomnia & Attention deficit hyperactivity disorder (ADHD)
people with autism or ADHD lack of sleep. Maybe they have to use a lot of medicine to control their condition. Under the influence of sleep deprivation, their mood and ability to concentrate markedly decline.
Insomnia & schizophrenia
Schizophrenia has affected the lives of about 1% of the US population. These patients have intermittent sleep or trouble sleeping. Recently, several studies have shown that improving the quality of sleep brings promising results for the treatment of schizophrenia.
3. HOW TO IMPROVE YOUR STATUS WITH A HIGH QUALITY SLEEP?
How to get quality sleep? Here are a few helpful suggestions for you.
Ask for the doctor’s help
For mental health issues, getting expert help will bring many unexpected benefits. Studies have shown that conversation therapy can reduce insomnia and other mental health issues quickly. Cognitive behavioral therapy for insomnia (CBT-I) is a speech therapy used to help treat anxiety and depression as well as their negative effects on sleep. In addition, the condition of people with sleep apnea usually improves markedly when they are treated with health care workers.
SELF-PRACTICE IMPROVING SLEEPING
Sleep studies show that if we build good sleep habits, a good night’s sleep is entirely possible. A careful, detailed plan will greatly improve the quality of your sleep. Here are 8 principles you should refer to:
- Go to bed and wake up on schedule: You need to go to bed and wake up on time, even on weekends, holidays or vacations. This helps your body automatically adjust to your established habits, thereby stabilizing your circadian rhythm.
- Stick to a regular schedule: Due to different needs and wants, each person’s schedule can be quite different. However, basically, the steps in it still have to ensure the general rule. Therefore, you must make the schedule fully and seriously.
- Limit naps: Having regular naps during the day makes it harder to sleep at night.
- Exercise: Regular exercise every day helps you improve mood, improve mental health and create a good night’s sleep.
- Design a convenient bedroom for sleep: Turn your bedroom into a neat, cozy and comfortable space to fall asleep easily.
- Limiting the use of technological equipment: Blue light from smartphones, tablets, and laptops can keep you awake all night. So stay away from technology devices for at least 2 hours before going to bed!
- Try to relax: Listening to soothing music and using aromatherapy or deep breathing in the area can help you relax and make it easier to fall asleep.
Monitor your sleep habits: Take a careful note of your sleep habits every day, including: sleep time, sleep time, waking hours, mood the next day … This information will be very helpful in your case. Need advice from a doctor!