Sleep and Your Mind: A Guide to Better Mental Health

INTRODUCTION

Getting enough sleep is one of the most important factors in our every day lives though in today’s world it is observed that people cut down on their sleep. It is a popular expression that for one to die, or be dead, they have to work or do other activities, without sleeping. But sleep is not something that many of us can afford to carry out as a leisure activity; it is a necessity in our lives and especially in the well-being of our brains and our mental health. Here we will discuss how an individual should ensure that they have the right amount of sleep in order to maintain a healthy mind with the relevant evidence and illustrations.

The Science of Sleep

Sleep, as a functional phenomenon, is a significant process with a major influence on human\’s health. It is subdivided into several types of sleep with varying depth: light sleep, the transition to a deeper sleep, and finally REM sleep. Each one has its own significance at different aspects of cerebral mechanisms and activities.

Sleep Stages In Relation to Brain Processes

Light Sleep (NREM Stage 1 & 2):

Function: Light sleep can also be referred to as transition sleep as it plays a central role in transitioning the human being from wakeup time to deep sleep. At this stage, the body gets to calm down while at the same time the brain activities reduce.

Importance: Memory consolidation and cognitive processing cannot occur without Mn; It plays a critical role in memory consolidation and cognitive processing.

Deep Sleep (NREM Stage 3 & 4):

Function: Slow-wave or deep sleep is a stage of sleep where tissues in the body are repaired, bones, and muscles grow and the immune system is enhanced.

Importance: Restoration in this stage is also paramount with emphasis being placed on regaining physical strength and good health.

REM Sleep:

Function: Most of the dreaming is thought to take place during REM sleep when the body and brain activity is somewhat heightened. These cycles are important for consolidation of learning, memory and regulation of emotions – particularly REM sleep.

Importance: The limbic system is involved in learning, memory, and emotions and also completes complex reasoning ability.

Sleep and Brain Health

Memory Consolidation

It is also significant to note that, of all the advantages attributed to sleep, memory consolidation has been substantiated by empirical evidence. REM is when there is rapid eye movement and the main consolidation of our learning takes place during the day when we or our sleep deepens.

A research of Dr Rob Stickgold of Harvard University considered a simple experiment that transformed learning a new task before a test; the team produced some interesting findings such that those who slept well the night before scored better on exams the subsequent morning than their unsleeping compatriots. The study noted that sleep is important in that it facilitates formation of new material especially when one is revising for examinations.

Cognitive Function

Sleep deprivation negatively affects important human tasks, including memory, attention, alertness, analytical thinking, and decision-making abilities. Lack of sleep harms the neurocomputation process in the brain hence its capacity to enable the individual to perform his or her working tasks effectively is compromised.

Another study done on human sleep-deprived performance demonstrated in the Nature Newspaper stated that sleepless people were as mentally impaired as a legally drunk man while solving a set of standardized thinking problems. As this study reveals, the role of adequate sleep in preserving the mind’s health and its ability to process information cannot be overstated.

Emotional Regulation

Psychological studies have revealed that sleep has a very significant role in controlling emotional wellbeing. The amygdala which is the part of the brain that contains the main sources involved in the processing of fear, mostly becomes more active when one lacks sleep, therefore people who lack sleep are likely to be easily stressed than those who have enough sleep.

A study from the University of California, Berkeley showed that as functioning or non-functioning people who get 5 hours of sleep will be three times of those with 8 hours of sleep. This makes the skin much more sensitive to stimulus, which can potentially lead to mood disorders and issues with mental health.

Sleep and Mental Health

Depression and Anxiety

Sleep is found to be a reciprocal factor, that is, both sleep disturbances and mental disorders influence each other. There appears to be a reciprocal relationship between sleep quality and mental health: sleep can become interrupted as a result of poor mental health, and, conversely, mental health can deteriorate due to interrupted sleep.

The research conducted in the Sleep journal identified that, namely, people with insomnia were ten times more likely to have depression and seventeen times more likely to experience anxiety than those who did not experience the signs of sleep disorders. This shows how important it is for people to sleep well and have good sleep patterns to ensure good mental health.

Stress

Unable to sleep can cause stress, stress can cause inability to sleep, it therefore becomes a cycle and remains with us for a long time. These turned into a vicious cycle since stressed people are likely to have a poor quality of sleep and sleep deficient people are prone to stress, these affect mental health hence the need to prioritize sleep to address stress.

A study done by the American Psychological Association revealed that people who perform night shifts and sleep for less than eight hours indicated high levels of stress as compared to those who slept enough. This implies that quality sleep can be harnessed as a way of reducing the level of stress and boosting up the emotional well-being among individuals.

The therapy known as Cognitive Behavioral Therapy for Insomnia or CBT-I

Especially for people who meet difficulties in getting proper sleep, Cognitive Behavioral Therapy for Insomnia has turned out to be helpful. CBT-I lies on the prevention by changing the sleep pattern and other thing that provoke sleep issues.

A February 2017 survey in JAMA Internal Medicine revealed that ‘‘CBT-I [can] improve sleep outcomes and resolve or decrease the manifestations of depression and anxiety in participants’. This therapy helps to claim the significance of sleep disturbance to be treated as the key factor affecting the mental state.

Tips for Better Sleep

With sleep being such a vital aspect in how the brain works and a person’s mental wellbeing, it is important to ear pepole to embrace good sleep hygiene. Here are some tips to help you achieve better sleep:Here are some tips to help you achieve better sleep:

1. Going to bed at the same time each night is another good suggestion, because it helps the body learn when it should be sleeping.

A Discover magazine’s survey found that people who set an earlier bedtime and wake at a fixed time on a regular basis even on the weekends have better heart health. This assists in controlling the body clock and may help in enhancing the duration your body spends in sleep.

2. Create a Restful Environment

This is important to ensure that your bedroom provides the kind of environment that allows for sleep. Measures of post-harvest preservation entail the following factors: low temperatures, protection from light, and limited exposure to noise. Therefore, to cut tamper with the noise consider using earplugs, eyeshade or white noise machine.

3. Limit Exposure to Screens

Exposure to blue light in screens distorts the normal sleep pattern and can lead to poor night rest. In an effort to minimize light influence, one should attempt to avoid screens of any kind at least an hour before bedtime.

4. A Sure Way of Being Conscious with What You Take Shall Ensure Both Your Health and Brain is Protected

Minimize your food intake before sleeping, avoid beverages containing caffeine, or alcohol, and other activities that increase body metabolism. These can either interfere with the occurrence of sleep or make it more difficult to achieve sleep.

5. Civilization must incorporate Exercise in your everyday plan.

There is evidence that exercising regularly will improve the quality of sleep since one will be able to sleep faster and the quality of the sleep will be much better. On the other hand, it is advisable to refrain from engaging in the activities that cause heavy sweating before going to bed as the effects may be reverse.

6. Manage Stress and Anxiety

Some of the techniques which can help one to relax include prayer, inhaling and exhaling exercises, and other relaxation techniques that can assist one to relax his or her mind before going to sleep.

7. This last point can sometimes be a problem; therefore, one should seek help when faced with a complicated task.

But if you are facing long-term benzodiazepines side effect of sleeping problems, then it is time to consult a doctor. They can educate the client and if the case warrants it, advise about prescribed treatments such as CBT-I.

Conclusion

It is crucial to state that sleep is a significant factor in the general well-being of a person and the human mental well-being in particular. From memory formation, thought processing, mood stabilization to the overall well-being of an individual, endorsing adequate sleep is research-backed. To summarise, it is highly recommended to focus on sleep and maintain healthy sleep hygiene practices to strengthen the function and health of the human brain. This is important to remember – sleep is not a luxury, but a necessity, an essential element of a healthy living. Therefore, tonight, do not let your mind to with on other things but rather allow the brain to rest. This is definitely a promise that your mind will thank you for taking the time to read through this pamphlet, as well as for taking time and effort to practice mindfulness in the course of your daily activities.