Why Your Brain Needs a Good Night’s Sleep
Think about the last time you didn’t get a full night’s sleep. In the morning you were probably groggy, disoriented, and maybe even a little grumpy. In fact, you probably felt a little off for the entire next day. If missing out on sleep is a regular occurrence in your life, the effects can be even more dramatic. Sleep is essential for your health and well-being, and it affects almost every organ and system in the body, including the brain and nervous system. Therefore, if you’re not getting enough restful sleep, your mental health may struggle.
Sleep deprivation can worsen symptoms of depression, anxiety, ADHD, and other mental health disorders. At the same time, these disorders can make it harder to get a good night’s sleep. So, part of your journey with mental health treatment may include focusing on strategies to improve your sleep.
What happens to the brain when you sleep?
To better understand the relationship between sleep and mental health, it’s important to know what happens to the brain during sleep. Sleep is a complex process, the biological purpose of which is still not fully understood. However, it is known that sleep is essential for certain brain functions, such as communication of neurons (nerve cells) as well as removal of toxins.
While you might think that your brain shuts down while you sleep, the opposite is true. In several stages of sleep, the brain is remarkably active. Several parts of the brain, such as the brain stem, thalamus, and pineal gland help to tune out external stimuli. Meanwhile, the cerebral cortex and amygdala become more active in processing memories and emotions during REM (Rapid Eye Movement) sleep—this activity is what leads to dreaming. During REM sleep, the brain stem also sends signals to deeply relax the muscles throughout the body, so you don’t physically act out your dreams without knowing it.
Without enough sleep, your brain will not function like it should. As a result, you may experience difficulties with memory and concentration. Sleep is also what helps you process positive emotional input. Therefore, if you aren’t getting enough sleep, you may experience a more negative mood and higher emotional reactivity.
How are sleep and mental health related?
Traditionally, sleep problems have been viewed exclusively as a symptom of mental health disorders. However, the known effects of sleep on brain function make it clear that sleep deprivation can also contribute to mental health issues. Both should be addressed for effective treatment.
How much sleep do you need?
Everyone is a little different when it comes to the amount of sleep that they need. While you might function best with a full eight hours of sleep, some people need a little more, and others do fine with a little less. In general, adults need about 7-9 hours of nightly sleep. Kids and teens need more to support their growth and brain development—teens need about 9.5 hours of sleep on average, while younger kids may need upwards of 10-12 hours each night. Conversely, elderly people tend to sleep less. Seniors often use medications that can interfere with sleep, and older people typically spend less time in REM sleep.
Due to a variety of factors including restrictive schedules and the use of electronic devices, most people do not get as much sleep as they need. Sleep quality also matters. You may spend 8 hours in bed each night but still struggle with sleep deprivation if you have trouble falling asleep or staying asleep.
What defines poor sleep?
Just like the symptoms of mental illness, the symptoms of sleep deprivation can look different depending on the individual. You may struggle from insomnia, which can mean difficulty falling asleep or waking up throughout the night, preventing you from achieving deep, restful sleep that restores the body and mind. For some, poor sleep may be characterized by frightening dreams, which can be worsened by anxiety disorders, including PTSD. Sleep disorders like restless leg syndrome, circadian rhythm disorders, and obstructive sleep apnea are also reported in higher rates for people struggling with mental illnesses.
What can you do to improve your sleep?
Because of the complex relationship between sleep and mental health, working on improving your sleep may be a critical step in improving your mental well-being. Your doctor or therapist can help you with strategies for shutting down mental activity and getting to sleep faster. Addressing your sleep hygiene is also essential. Proper sleep hygiene involves cultivating a restful space free of distractions and optimized for your personal comfort. Here are a few steps you can take to improve your sleep hygiene:
- Upgrade your mattress (or utilize a mattress topper), pillows, and bedding. Invest in bedding materials that promote cooling during sleep.
- Dim the lights in your bedroom before bed and use curtains to block out excess light in the morning hours.
- Set a bedtime and stick to it. About one hour before bedtime, stop using electronic devices, especially smartphones and tablets.
- Create a bedtime routine that includes wind-down strategies like meditation, breathing exercises, or other relaxation techniques.
In addition to creating more restful surroundings, you can boost the quality of your sleep by resetting your body’s internal clock with regular exposure to natural light in the daytime—a morning walk is an ideal way to keep your body in tune. It’s also helpful to avoid alcohol and caffeine in the afternoon and evening. If possible, eat dinner a few hours before bedtime and avoid heavy, fatty, or spicy foods that can cause indigestion, which might keep you up throughout the night.
If you struggle with racing thoughts as bedtime approaches, you may also benefit from cognitive behavioral therapy (CBT), which can help you reduce negative thought patterns. Integrated Behavioral Health can help you explore CBT and other beneficial therapies for your mental health and wellness. Schedule an appointment at one of our Alabama clinic locations to begin restoring your health and getting on the road back to you.