Poor sleep, depression and other mental disorders are often linked to each other. It is healthy to get a good night’s sleep, yet for many people it is a struggle getting proper sleep. Sometimes the problem could be physical, like the noisy, mosquito-infested world around us. Other times it could be an emotional pain, damage to your mental or physical health that prevents you from sleeping well. If you do not get the right amount of quality sleep, it comes to bear on your mental health.
Depression is a constant feeling of sadness and loss of interest, which stops you doing your normal activities. Different types of depression exist, with symptoms ranging from relatively minor to severe. Generally, depression does not result from a single event, but from a mix of events and factors.
WHY IS SLEEP SO IMPORTANT?
Just like a computer needs to reboot to perform better, sleep is a restorative state. However a disruption or inadequacy of sleep can lead to increased tension, vigilance and irritability.
Physical or emotional trauma and other medical problems can trigger sleep disturbances. Poor sleep can lead to fatigue. This in turn leads you exercising less and leads to a decline in your fitness level. This will lead eventually to a vicious cycle of inactivity and disturbed sleep which causes both physical and mood-related symptoms.
POOR SLEEP AND MENTAL HEALTH LIFESTYLE CHANGES
In some cases the treatment recommended for common sleep problems, the fundamentals are a combination of lifestyle changes, behavioral strategies, psychotherapy and drugs if necessary.
Lifestyle changes: Caffeine, alcohol and nicotine can contribute to poor health. Alcohol initially depresses the nervous system, which helps people fall asleep, but the effects eventually wear off in a few hours and people wake up. Nicotine is a stimulant which speeds up your heartrate and thinking. Giving these substances up is a step towards getting a good night’s rest. They should be avoided before bed time. READ ALSO: The best fruits to help you sleep and Things to eat for quality sleep
Physical activity: Regular exercise and aerobic activity helps people fall asleep faster; it will also help you achieve deeper, uninterrupted sleep. READ ALSO:
Sleep hygiene: Many experts believe that people learn insomnia, and can learn how to sleep better. Good “sleep hygiene” is the term often used to include tips like maintaining a regular sleep-and-wake schedule, using the bedroom only for sleeping or sex, and keeping the bedroom dark and free of distractions like the computer or television. Some experts also recommend sleep retraining: staying awake longer in order to ensure sleep is more restful.
Relaxation technique: meditation, deep breathing exercises and progressive muscle relaxation can counter anxiety and racing thoughts. READ ALSO: 3 Secrets to prevent many diseases: Eat right, exercise and get quality sleep
Cognitive behavioral therapy: Because people with insomnia tend to become preoccupied with not falling asleep, cognitive behavioral techniques help them to change negative expectations and try to build more confidence that they can have a good night’s sleep. These techniques can also help to change the “blame game” of attributing every personal problem during the day on lack of sleep.