“You’ve got to rest if you want to keep going.” – Sophia Joan
In order to make your day productive and working, you need to have proper sleep and mental health. Sleep and mental health are just as essential as exercising and following a healthy diet.
Sleep is connected to your mental and emotional health, lack of sleep can cause/increase the risk of anxiety, depression, bipolar disorder, and other such conditions. Seven to nine hours of sleep is necessary for adults and more than 8 hours of sleep for children.
The relationship between sleep and mental health is likely bidirectional or mutual, which means bad mental health can make it harder for you to sleep and lack of sleep can worsen your mental health problems. Both of these complex matters can be bothered by numerous factors but if you improve your quality of sleep, it can help to develop stable mental health.
Your brain activity changes during the different sleep stages and each stage affect your brain health, which allows activity in various parts of the brain to build up or down. With each stage, you will develop better memory, thinking, and learning abilities.
Why is sleep important and what lack of sleep can do?
Lack of sleep causes your body to gain weight and is one of the strongest reasons for obesity in both adults and children. If your goal is to lose weight, getting good quality sleep is very important.
Good sleep enables your brain to function effectively and efficiently. It increases your:
- cognitive functioning
- overall performance
Sleep deprivation negatively impacts all such abilities and impairs brain function.
3. Athletic performance
Athletes require proper sleep and rest so that they can excel in their sport. Sleep is important for them as it improves their mental health, accuracy, speed, and athletic performance.
4. Risk of heart diseases
Lack of sleep or bad quality sleep increases the risk of developing chronic diseases heart diseases and stroke. Proper sleep positively affects your body and helps you feel happier.
As we know mental health is related to sleep and they make a bidirectional relationship, it is evident that sleep deprivation can cause depression and increased risk of committing suicide.
6. Immune function
It has been shown in a study that people who slept less than 7 hours were 3 times more prone to develop a cold than people who slept for 8 hours or more. Good sleep can help you fight the common cold and improve your immune function.
7. Social interactions
Lack of sleep makes you lazy and reduces your social skills. You start to develop an introverted personality and lose your ability to identify emotional expressions.
Lack of sleep triggers markers of inflammation and causes cell damage. It can lead to long-term inflammation of the digestive tract, even causing inflammatory bowel disease.
If you are sleeping 7-9 hours of sleep, you will feel less hungry and consume fewer calories. Proper sleep increases levels of the hormone leptin (suppresses appetite) and reduces levels of ghrelin (stimulates appetite).
10. Overall health
A good amount of sleep increases your overall health. Even too much sleep causes more calcium buildup in heart arteries and additional problems.
Ways to have healthy mental health
1. Speak out
Share your problems with your friends and family. Ask for their support and consider their advice.
2. Stay active
Try to distract yourself by doing low-impact workouts or aerobic exercises. Exercises boost your confidence and self-esteem, help you to concentrate, feel better and sleep.
Follow different types of diets and find what’s the best for you! Good physical health can increase your mental health. You will find that you have a motive to get up each day.
Consume lots of water, green tea, and fruit juices. Life has ups and downs but you have to make it through.
5. Bad habits
Avoid staying up all night, eating too much or too little and live a healthy life. If you are consuming drugs, then get rid of that habit. Too much alcohol is also a bad habit.
6. Take breaks
If you are too stressed out about your work, take a few days off. Go out with your pet or friends and explore the world. Taking small breaks will help you solve mental health problems.
7. Practice your hobbies
In your free time, try to not overthink and focus on your hobbies or something you are good at. Try painting and drawing or something you loved to do in the past.
If things are too hard for you, consider taking therapy. Consult your nearest therapist and reach out for help. They can help you with your depression and mental health.
Despite the flaws in yourself, you have to love yourself and embrace your personality. Cut off relations from toxic people and spend time with good friends and family. Try doing makeup and dressing up for yourself, treat yourself the way you want others to treat you.
10. Love and Care
Care for the people you love, do things with them to distract yourself from mental health problems. Have fun with your parents and listen to the mischiefs you used to do when you were young.
Find a purpose to wake up every day, make every small thing special. When going out, dress beautifully and take lots of pictures.
Benefits of sleep
- sleep can boost your immunity
- sleep can avert weight gain
- sleep can increase athletic performance, productivity, and memory issues
- better sleep causes you to get up on the right side of the bed
- sleep reduces appetite and can be helpful to lose weight
- good sleep gives a healthier heart and steadier blood sugar
Benefits of healthy mental health
- reduced anxiety
- greater sense of inner peace and increased self-esteem
- reduced risk of getting depressed and stressed
- better relationships and social interactions
- stronger resilience, improved communication, and interpersonal skills
- reduced chances of complications and better performance at school or work
- clearer thinking and sharper memory
- happier and satisfied mood
- increased ability to manage stress, self-confidence, and self-acceptance
With proper sleep and mental health, you can achieve optimal health.