Learn About the Role of Sleep in Mental Health

Man enjoying good sleepEvery year, researchers discover new links between sleep and health, and it's become apparent that sleep is something that everybody needs to take seriously. There are a number of health complications that can arise as a result of disturbed sleep, a lack of sleep, and a slew of other factors. At our mental health clinic, we emphasize that restful sleep is essential to good mental and emotional health. 

 

Physical and Mental Health Risks of Sleep Deprivation

Everyone experiences occasional sleeplessness. However, people who fail to get seven to nine hours of sleep on a regular basis and consequently have an ongoing “sleep deficit” are at a higher risk for a number of medical problems including:

  • Heart disease
  • High blood pressure
  • Diabetes
  • Stroke
  • Heart attack

Sleep difficulties can also cause or worsen mental and emotional health issues. This includes:

  • Decreased ability to think clearly
  • Memory problems
  • Decreased reaction time (which is especially problematic when driving a motor vehicle or operating machinery)
  • Increased symptoms of depression and anxiety
  • Strained personal and professional relationships

 

Sleep and ADHD

Attention deficit hyperactivity disorder (ADHD) is a condition that is closely linked to sleep. While the relationship is not fully understood, most experts agree that there is a connection. The National Sleep Foundation quotes multiple studies in pointing out that in children in particular:

  • Children who have ADHD have higher rates of daytime sleepiness than children without ADHD
  • About 50 percent of children with ADHD exhibit signs of sleep-disordered breathing as compared to just 22 percent of children without the disease
  • Periodic leg movement syndrome and restless legs syndrome are common in kids with ADHD

Making matters worse is the fact that while adults tend to get lethargic when they don’t get enough sleep, children often compensate for feelings of daytime sleepiness by being more active. Consequently, sleep disorders and ADHD may both mask and magnify one another, making it more challenging to assess and treat either condition. However, treatment can be effective, and it is critical as both conditions can lead to other health problems.

 

10 Tips for Better Sleep

Whether sleep issues are causing you to have health concerns or simply impacting your quality of life, there are steps you can take to get more restful sleep. They include:

  1. Sticking to a regular sleep/wake schedule, even on weekends
  2. Avoiding long or irregular daytime naps
  3. Increasing exposure to sunlight or bright light during the day
  4. Reducing caffeine consumption later in the day
  5. Sleeping in a room that is comfortably cool, dark and quiet
  6. Avoiding late meals and minimizing water intake in the evening
  7. Reducing “screen time” as bedtime approaches
  8. Practicing relaxation techniques like deep breathing, visualization, taking a hot bath or shower, meditating or reading a book just before going to bed
  9. Getting regular exercise, but not in the evening
  10. Being evaluated for physical or mental health concerns that may be affecting your sleep

 

Helping Clients Understand and Improve Their Sleep

At Community Reach Center, we know how valuable it is to get restful sleep on a regular basis. Our counselors also understand that sleep, mental health and physical health are intertwined and can help you address the challenges you face. Learn more about our services at communityreachcenter.org or call us at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. We have mental health centers in the northside Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.