How Better Zzz’s Can Boost Your Mental Health
If you’ve been tossing and turning, dreaming of a good night’s sleep, you’re not alone. In the thick of my anxiety disorder, I had a lot of trouble sleeping and I would be up until 3am trying to fall asleep. This lack of sleep only fueled my anxiety the next day, as insufficient rest can trigger anxiety. In my book, Take Your Lunch Break, I explore various techniques that helped me manage this, but I also want to share some of the most effective tips here! Let’s dive into why sleep is so vital and how you can improve it, using some science and practical tips.
The Sleep-Mental Health Connection
Let’s start with the basics: sleep is essential for mental health. According to Matthew Walker, Ph.D., in his book Why We Sleep, “Sleep is the foundation of good mental health.” When we skimp on sleep, we risk a host of mental health issues, from anxiety and depression to impaired cognitive function. It’s a basic need for humans.
Research shows that sleep helps regulate mood, process emotions, and consolidate memories. Inadequate sleep disrupts these processes, making it harder to cope with stress and increasing the likelihood of developing mental health disorders. A study published in JAMA Psychiatry found that poor sleep is linked to a higher risk of depression, and the effects can be both direct and indirect, affecting your overall well-being.
8 Practical Tips for Better Sleep
So, how do you achieve that coveted quality sleep? Here are some scientifically-backed strategies to help you get more restful nights:
Stick to a Sleep Schedule: Consistency is key. According to the National Sleep Foundation, going to bed and waking up at the same time every day helps regulate your body’s internal clock. Get sunshine when you wake up (at least 15 minutes) to set your circadian rhythm (the same is recommended when training babies to have better sleep).
Supplements: According to Dr. James DiNicolantonio, Pharmacist and author of The Obesity Fix, taking supplements like Magnesium (100-400mg), L-theanine (100-400mg), Inositol (1-3 grams), Glycine (2-3 grams). Please consult your doctor before taking supplements.
Create a Relaxing Bedtime Routine: Wind down with activities that signal your body it’s time to sleep. Whether it’s reading a book, taking a warm bath, or practicing deep breathing, find what helps you relax. This can be tricky with kids around, but even a brief 5-minute routine—much like what you use to help them wind down—can signal to your brain that it’s time for bed. Research in Sleep Medicine Reviews highlights that a calming pre-sleep routine can significantly improve sleep quality.
Limit Screen Time: The blue light emitted by phones, tablets, and computers interferes with melatonin production, the hormone that regulates sleep. According to a study in Sleep Medicine, reducing screen time at least an hour before bed can help your body produce more melatonin and make falling asleep easier. I also recommend not using your phone for an hour after you wake up (yes, I actually do this - so can you!).
Optimize Your Sleep Environment: Make your bedroom a sleep-friendly sanctuary. Keep it cool, dark, and quiet. The Journal of Clinical Sleep Medicine suggests that a comfortable mattress and pillows, along with a dark room, can enhance sleep quality.
Watch Your Diet: Avoid heavy meals, caffeine, and alcohol before bedtime. According to research published in Appetite, eating large meals (2 hours before bed) or drinking caffeine too close to bedtime can disrupt your sleep patterns. Can you believe they recommend avoiding caffeine after 12PM? Make sure to plan accordingly! Maybe a “sleepy time” tea before bed could be a good option?
Stay Active: Regular exercise can promote better sleep, but try to finish vigorous workouts at least a few hours before bedtime. The American Journal of Lifestyle Medicine found that physical activity helps deepen sleep and improves sleep efficiency.
Manage Stress: Chronic stress can wreak havoc on your sleep. Techniques like mindfulness, meditation, and journaling can help manage stress levels. If you are an overthinker then getting those thoughts onto paper (or notes in your phone) might help you sleep better. Alternatively, trying a guided meditation for total body relaxation can be effective—focusing on a calming voice rather than your racing thoughts can make it easier to drift off. You can easily find guided meditations on meditation apps or YouTube. Taking slow, deep breaths—counting to 10 and then back down—can also help you fall asleep. If your mind starts to wander, gently redirect your focus back to your breath without any judgment. These techniques helped me a lot when I would have trouble sleeping. A study in Health Psychology found that stress-reduction techniques can improve sleep quality and duration.
Remember, quality sleep is not just about the quantity of hours you spend in bed, but also the quality of those hours. By incorporating these strategies into your daily routine, you can improve both your sleep and mental health. So, tuck these tips into your bedtime routine and start reaping the benefits of a good night’s sleep. Sweet dreams!
Until next time, take care of yourself!
<3 Massoma
For more, connect with me on instagram @massomaa
