Why is Sleep so Important?
Sleep is essential to mental health. It is during sleep that the brain forms new neural pathways, conserves energy, enforces memory, and regulates immune function, metabolism, and hormones. It is recommended that the average adult gets between 7 and 9 hours of sleep every night. A restless night can lead to lethargy, mood disturbance, impaired focus, an increase in pain perception, and a lack of motivation. Chronic sleep deprivation can lead to an array of other health problems such as obesity, depression, anxiety, substance abuse, and cardiovascular disease. The consequence of poor sleep has a detrimental impact on the quality of life.
How to Improve Sleep?
Sleep hygiene techniques can assist in improving the quality of sleep. It is important to maintain a regular sleep-wake schedule that consists of going to bed and waking up at the same time every day. It is also important to create a relaxing bedtime routine. This can include activities such as taking a shower or reading a book. However, blue-light from screens should be avoided for at least 30 minutes prior to sleep. The environment of the bedroom should be comfortable, dark, and have a cool temperature. Avoid alcohol, caffeine, and heavy meals before bed. During the day, it is helpful to get exercise and spend some time outdoors in natural sunlight. These techniques help to regulate the body’s natural circadian rhythm.
Sweet Dreams!
Reference: Halter, M. J. (2018). Varcarolis’ foundations of Psychiatric-Mental Health Nursing: A clinical approach. Elsevier.