What is sleep?
Sleep is a
naturally recurring state of mind and body, characterized by an altered consciousness
- a ‘down time’ in which we spend about a third of our
lives. It is a process where a majority of the brain gets to relax.
Why sleep?
Difficulties
sleeping and mental health problems are both public health concerns in their
own right, with each having a substantive impact on both individuals and
society as a whole. Sleep is as important to our health as eating, drinking and
breathing. It allows our bodies to repair themselves and our brains to
consolidate our memories and process information. Poor sleep is linked to
physical problems such as a weakened immune system and mental health problems
such as anxiety and depression. Therefore it begs the question, what really is
the relationship between sleep and mental health and if so are the interventions
designed to improve sleep also improve mental health? This relationship may
well documented, with numerous reviews testifying to a robust link between the
two, but it is equally impossible to determine if the effects are bidirectional
in nature.
Sleep and
mental health
We develop
resilience and learn to cope when life constantly throws up challenges and
difficulties. Sleep is especially challenging in shift based work, and in
safety-critical industries like the railway, so it’s even more important to
make sure we get the right amount of good quality sleep. In essence having
enough sleep cannot be understated in enabling our resilience. It is in many
respects a built in biological ability to bounce back. As mentioned
earlier, although the relationship between sleep and mental health is not
clearly understood, it is believed that a good night's sleep helps foster both
mental and emotional resilience. Sleep gives the brain some ‘down time’ to
process all of this information and store it in our memory banks. This way, it
is available and accessible when it is needed. Chronic sleep disruptions set
the stage for negative thinking, depression, anxiety and emotional
vulnerability.
Improving Sleep behavior
Health: It is well
known that poor health
affects sleep and vice versa. Mental health problems like Depression and
anxiety, both debilitating disorders often are enablers of sleep problems. It’s
important to get any health concerns addressing both mental and physical
symptoms as soon as possible. Procrastinating may be dire for one’s long term
prognosis.
Environment:
Temperature, noise
levels and light all play a part in determining one’s sleep. If you find
yourself experiencing poor sleep, try keeping a sleep diary to see if there are
patterns which can help identify a problem. Also where one sleeps is
important, and the bedroom and bed should be mainly a place associated with
sleep. In particular watching TV, playing with phones or screens, or eating in
bed can all affect the quality of sleep.
Attitude: It’s easy to get to sleep when one is
able to relax, and let go of concerns. Due to life’s stressors it is common to
have a night lying awake with worry. Just before sleep one could try to wind
down, be less stimulated, and relax. Admittedly, it is be harder these days … raising
children, traffic, political instability, unemployment, but relaxation
techniques, such as a warm bath, music or mindfulness practice can all help. If
sleeping is a problem, it is always best to get up, perhaps make a warm pap,
and then try again when you feel sleepier. It can be tempting to turn on the TV
or phone screen but this may stimulate you thus making it harder.
Lifestyle: What you eat and drink can affect
your sleep. Stimulants like caffeine can make it harder to sleep, and a heavy
or sugary meal close to bedtime can make sleep uncomfortable. Alcohol might
seem to help you get to sleep, but it reduces the quality of sleep later.
Taking exercise during the day is also a good way to aid sleep, but exercise
releases adrenaline so exercising during the evening may be less helpful.
A Warning: Often the
above basic techniques can improve one’s sleep. But, if you
believe the inability to sleep,
·
has disrupted life’s functioning maybe at home, work
or even driving
·
been elevated to a clinical disorder like Insomnia
the assistance of a sleep psychologist should be sought. Be prepared that
the sleep problems can indicate other health issues. Treatment of
the sleep and probable mental health problems can help address both symptoms
and causes, leading to quicker recovery.
References
http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/July/Sleep-and-mental-health
SegoviaF,
More JL, Lineville S, Hayle, RE and Haine RE: Mil Med 2013 Feb: 178(2): 196-201
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