Are You Getting Enough Sleep?

Are you struggling with anxiety and/or depression? How is your sleep? 

Sleep and mental health are closely connected. Sleep deprivation affects your mental and emotional health, and those with mental health problems are more likely to have insomnia or other sleep disorders. In addition, poor sleep is linked to physical difficulties such as a weakened immune system and mental health problems such as anxiety and depression. Sufficient sleep facilitates the brain’s processing of emotional information. During sleep, your brain processes thoughts and memories, and lack of quality sleep is very harmful to the consolidation of positive emotions. This can greatly influence your mood and emotional reactivity. 

So what can you do to get better quality sleep?

The key to improving your overall quality of sleep is to focus on your sleep hygiene. This refers to your overall sleep habits, which in turn will help improve your overall quality of life! Here are a few ways to improve your sleep hygiene:

• Keep a consistent sleep schedule. Try to sleep and wake up at the same time every day, including weekends! This will ultimately reinforce your body’s sleep cycle, which will make it easier for you to fall asleep and wake up every day, as well as reduce daytime sleepiness. While we know that babies and children impact our sleep (greatly!), still attempt to maintain some type of sleep schedule for yourself.
• Avoid caffeine after lunch! A hormone called adenosine builds up in our brains the longer we're awake, causing us to feel sleepy! When caffeine blocks this process, our bodies are unable to become tired and remain vigilant and alert. Research has also shown that caffeine interferes with circadian melatonin rhythms, delaying the onset of sleep if consumed close to bedtime. 
• Although it may be difficult, stay off your electronic devices for at least two hours before bedtime! The blue-light emitted by devices like your phone reduces the production of melatonin in your body which makes it difficult to fall asleep and wake up the next morning. Also, sleeping next to your devices might cause you unwanted awakening due to sounds and blinking lights. 
• Regular exercise is another great way to improve your sleep hygiene. Maintaining regular physical activity may be hard especially while working or as a parent. If you can fit a 30 minute walk or run into your day, you may notice a significant change in your sleep hygiene. The elevation in core body temperature notifies your body that it is time to be awake. After 30-90 minutes of physical activity, your body temperature begins to fall. This decline in body temperature helps your body become sleepy. 

Overall, the benefits of having proper sleep hygiene are endless. Sleep facilitates the brain’s processing of emotional information, which is a preventive factor for anxiety and depression, insomnia and other sleep disorders. Further, if you are struggling with anxiety or depression, improving your sleep is one of the most important ways to feel differently. Exhaustion is a significant contributor to anxiety! By following these steps, you will notice a significant improvement in your day to day activities, as well as your overall quality of life.

We're parents and we understand how hard it can be to get that much needed rest. We're here to support you through this. Book Now