Sleep and Anxiety
Studies revealed that people who live with insomnia are more likely to strive with anxiety as well. Research from the University of California Berkeley has found out that not getting adequate sleep may trigger and agitate some parts of the brain connected with anxiety. As a result, people who are inclined to have anxiety attacks are more likely to be negatively influenced by sleep deprivation.
Sleep and Depression
Depression is a complicated condition that may include an intense feeling of loneliness, lack of energy, extreme daytime sleepiness or insomnia, narrowed concentration, and among others. These feelings are magnified if a person is not getting adequate sleep. Depression will most likely occur in people who have chronic sleep problems.
Sleep and Attention Deficit Hyperactivity Disorder
Commonly, people with ADHD and autism are more prone to lack of sleep, maybe because of the condition itself or loads of medication used to manage the condition. With limited or fragmented sleep, mood and daytime concentration can be further confronted for people with ADHD.
Sleep and Schizophrenia
People who have schizophrenia, usually affecting around 1% of the total population of the USA, are more inclined to have interrupted and irregular sleeping patterns. This will make the condition even harder to address. Though, some research studies have shown promising effects of reducing the clinical manifestations of schizophrenia by treating the sleeping problem that comes with it.
How to Sleep Better to Lighten Up Your Mood?
Now that we already know how one’s quality and quantity of sleep can directly affect the disposition of an individual, we have cited some ways that might help you get a good night’s sleep.
Although you may want to solve the issue yourself, getting help from a professional may do wonders for you. For any mental health issues, tapping a psychiatrist or counselor may give you a tremendous advantage. Studies have found out that simple talk therapy can do wonders in reducing insomnia and mental health issues. The cognitive-behavioral therapy for insomnia or (CBT-I) is a specific talk therapy that usually helps tackle the issue of depression and anxiety and their effect on sleep.
Talking to medical professionals may help you deal with sleep-related issues such as chronic snoring. People with sleep apnea can be effectively diagnosed and treated after tapping a medical expert.
Practicing Sleep Hygiene to Improve Sleep
Research about sleep has shown that it is easier to fall and stay asleep with the right sleeping habits or commonly called sleep hygiene. Carefully planning out your sleep hygiene will significantly improve your sleep routine. Here are some of the general principles you may use in planning and customizing your sleep hygiene.
- Go to bed and rise up according to your schedule: even during holidays, weekends, or vacations, you have to practice going to bed and waking up at the same time. This will help your body adjust to the normal routine which in turn will stabilize your circadian rhythm accordingly.
- Follow the same routine: a person’s sleep routine may not be applicable for you as it is tailored depending on your wants and needs. However, it is important to try to do the same set of steps before going to sleep to improve the associations of your routine with sleeping.
- Limit naps: having constant or long naps during daytime may make it harder to fall asleep at night.
- Build a bedroom conducive to sleep: make your bedroom the most comfortable place for sleeping. Consider buying a dark-colored curtain or a new mattress to make it more conducive for sleeping.
- Limit screen time: the stimulus from your mobile device plus light may make it much harder to relax and transition your body and mind to sleep. Try to avoid using your smartphones and limit screen time.
- Try to relax: listening to calm music, using aromatherapy, or deep breathing may help you relax and predispose yourself to sleep.
- Exercise: daily exercise can be good for improving your mood, mental health, and sleep.
Keep track of sleeping habits: it is beneficial to keep a record of what works and doesn’t work for your sleeping pattern and mood. You can also track your usual routine, sleeping time, wake up time, and mood the following day. This will also be very useful should you feel the need to talk with a counselor or medical professional.