Sleep and Mental Health
There is an excessive amount of scientific research which demonstrates that our sleep habits are significantly linked to mental health, mood and overall quality of life. For those of us who may struggle with symptoms related to depression, anxiety & other common mental health issues, studies have shown that poor quality sleep & sleep disturbances can exacerbate or worsen these symptoms. For example, not getting enough good-quality sleep can lead to difficulties such as emotional dysregulation, increased rumination (negative thoughts), excessive stress and burnout. Additionally, sleep disturbances can worsen symptoms related to PTSD and even contribute to suicidal ideations. Some common sleep-related issues include:
Insomnia (inability to fall or stay sleep)
Parasomnia (physical or behavioural factors impacting sleep)
Sleep walking
Nightmares
Substance/medication-related sleep disturbances
Anxiety
Depression
While sleep disturbances can be distressing in our daily lives and negatively impact our mental health, there is hope. There are a number of strategies and minor lifestyle adjustments that we can make to help improve our sleep:
Avoiding caffeine or alcohol 4-6 hours before bedtime
Going to sleep at the same time each night
Waking up at the same time each day
Regular exercise (not too close to bedtime)
Avoiding naps if possible
Limiting screen time one hour before bed
Eating a healthy, balanced diet
Creating a regular daytime routine
It may also be helpful to consult your general practitioner if your sleep is consistently irregular and if it is negatively impacting your mental health and overall quality of life. If you are struggling and your emotions feel unmanageable, please call Crisis Services Canada: 1-833-456-4566 or text 741741.
More Information on Sleep Hygiene & Mental Health:
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
Scott, A.J., Webb, T.L., Martyn-St James, M., Rowse, G. & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 60 (101556). https://doi.org/10.1016/j.smrv.2021.101556
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