The Intricate Interplay between Mental Health and Sleep

Often overlooked, the relationship between sleep and mental health is characterised by a complex and delicate dance of cause and effect. Mental health struggles can disrupt our sleep quality, and the lack of a restorative sleep can impact our mental well-being. Stepping onto the journey to unravel this intricate interplay could be the key to understanding and addressing a myriad of problems plaguing many people’s lives today. 

The Astonishing link Between Slumber and Optimal Mental Health 

Their relationship extends far beyond mere correlation. Sleep serves as a cornerstone that not only significantly influences our mood and cognitive processes but also our overall well-being, and emotional regulation. The impact of a lack of sleep on our daily lives is evident. We experience heightened irritability and are easily triggered by minor inconveniences, as well as being prone to disruptive mood swings that throw off our emotional equilibrium. For students, concentration becomes an elusive feat, hindering our academic performances on all fronts. Yet, the consequences extend beyond these immediate challenges. Sleep deprivation weakens our immune system, making us more vulnerable to sickness and illnesses; it diminishes our mental resilience, and makes it harder for us to cope with the inevitable stressors of life.

Sleep Disorders: the Silent Saboteurs of Rest

To delve deeper into the profound impact of sleep on mental health, we must mention the prevalence of common sleep disorders that disrupt our sleep patterns. 

• One such disorder is Insomnia, characterised by difficulties in falling asleep or staying asleep throughout the night, leading to feelings of fatigue and constant drowsiness the next day. Such consequences shouldn’t be disregarded, as they often give rise to mental health challenges like depression and anxiety.

• One other prevalent sleep disorder worth mentioning is Sleep Apnea. It involves repeated pauses in breathing, causing disruptions to our sleep cycle as well as the possible development of anxiety. 

Both of the sleep disorders addressed can have a detrimental impact on our mental health, thus we must look out for them and seek help if symptoms arise.

Scientifically-backed tactics to transform your sleep 

Fortunately, there is an abundance of evidence-based methods we could apply to help improve our sleep hygiene, and sleep habits that lead to consistent and uninterrupted sleep:

• Maintaining a Consistent Bedtime: Going to sleep at the same time every day is a crucial step in order to develop good sleep quality in the long term as well as getting our biological clock in the right place.

• Exercise: Move your body! The most obvious and easy method to get yourself asleep is to tire yourself out from exercising, but avoid doing it 1 hour before bedtime since it raises your heart rate and will disrupt your sleep.

• Building an optimal sleep environment: A cooler room with enough warm blankets would be ideal for a good night's sleep. Putting any digital devices near your bed further away will also be a nice signal to tell your mind and body it’s time for rest.

By implementing these small habits to improve your sleep, your mental health will surely be in a much better place!

Research: Nicolas Leung

Design: Teresa Yan

Sources:

Sleep Foundation, Eric Suni, and Alex Dimitriu. 2023. “Mental Health and Sleep.” Sleep Foundation. https://www.sleepfoundation.org/mental-health.

Browne, Tess. 2021. “Sleep Better: Evidence-Based Strategies to Improve Sleep — Dr Tess Browne.” Dr Tess Browne. 

https://drtessbrowne.com/journal/sleep-better-evidence-based-strategies-to-improve-sleep.

“Sleep disorders - Symptoms and causes.” 2019. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/sleep-disorders/symptoms-causes/syc-20354018.