THE CRITICAL LINK BETWEEN SLEEP AND EMOTIONAL WELL-BEING

It is well-known that sleep problems can be a key sign of depression. What people may not realize is that the reverse is also true — sleep disorders can actually trigger mood disorders and depression. As researchers learn more about the underlying cyclical connection between sleep and our mental health, the important balance is becoming even more apparent. 

For this reason, the Better Sleep Council and National Mental Health Association united this May – recognized both as Better Sleep Month and Mental Health Month – to issue a challenge to Americans to mind their mental health and make sleep a priority.

“…quality sleep is central to any healthy lifestyle.”

Cynthia Wainscott, Acting President and CEO
National Mental Health Association

“Being healthy doesn’t pertain just to our physical health -- mental and physical well-being go hand-in-hand,” said Cynthia Wainscott, acting president and CEO of the National Mental Health Association. “We know that sleep plays a vital role in our overall health and continue to learn how changes in sleep habits may contribute to changes in your mental health. For this reason alone, quality sleep is central to any healthy lifestyle.”

The Better Sleep Month survey found that better sleep did result in better mood among respondents. When asked to rate their sleep quality, quantity, and overall mood over the course of one week, people who obtained seven or more hours per night were more likely to rate their general mood as excellent (57 percent), as opposed to those receiving an average of six hours.

“Sleep is an active process that results from change in the balance of major neurotransmitters in the brain, such as serotonin and dopamine that, among others, are related to mood and other cognitive/emotion behaviors," said Amy Wolfson, PhD, sleep expert, psychologist, professor and author of A Woman’s Book of Sleep. “So it is not surprising that significant interactions occur between sleep and depression and/or depressed mood.”

The Better Sleep Council and the National Mental Health Association provide the following advice for Americans this May:

1.) Treat your body right. Good nutrition makes a difference. Get adequate rest, exercise, and balance work and play. For the best sleep, avoid exercising or eating near bed time including limiting intake or avoiding caffeine, nicotine and alcohol -- they all interfere with restful sleep.

2.)Schedule time for sleep. Just like we manage our many ‘to-dos’, sleep is an appointment that you can not miss. When the quality of your sleep improves, so does your mood, thus the quality of your life. Tonight’s sleep can determine how your tomorrow will be, so it should be top of any daily agenda.

3.) Create a sleep sanctuary. The best sleep environment is uncluttered, dark, quiet, and cool (ideal temperature is around 65 degrees). Your bed is not a desk, dining room table or a couch, so it’s best to turn off the television and keep the food and laptop out of the bed. Most importantly, always sleep on a comfortable mattress and pillows.

4.) Ease your anxious mind. Wind down before bed. Take a bath, meditate, do whatever you need to do to relax and wipe away the day’s stress. If you find your mind racing while trying to go to sleep, keep a pad of paper next to your bed and jot down what’s on your mind. If you find yourself unable to sleep after 20 minutes, get out of the bed, go into another room and engage in a calming activity until you feel ready to sleep.

5.) Take it Day by Day. Changing your schedule and attitude about sleep isn’t going to happen overnight. It requires a lifestyle changes, dedication, and practice. Just like improving any aspects of our health, making sleep a priority and minding your mental health takes time. Remember that the return on investment will be a happier, healthier life.

Should sleep and emotional problems persist, you should seek help from a health professional.

Click here for full Better Sleep Month release.

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