What feels better than a good night’s sleep? It is what we all want, yet so many of us fail to get. What came naturally to us at age six isn’t so easy at age 30-40-50-something.

If you struggle with sleep, you’re certainly not alone. In fact, according to the DSM-V (American Psychiatric Association, 2013), one-third of adults experience symptoms of insomnia. It comes as no surprise that, where there are sleep problems, there are often physical and mental health problems as well. In fact, nearly half of people struggling with insomnia also deal with other mental health disorders (American Psychiatric Association, 2013).

Often, even when we know we “should” go to bed early, it’s just so easy to fall into the habit of staying up late to read one more chapter, to watch one more episode, or to talk to friends. Remember that old Ben Franklin saying, “Early to bed, early to rise, makes a man healthy, wealthy, and wise?” Sounds great in theory, but it’s not so easy in practice. (Personally, I’d settle for just ‘healthy’. Not that wealth or wisdom ever hurt anybody…)

Help Sleeping

The Mental Health Benefits of A Good Night’s Rest

Often when people start counseling, one of the big topics therapists ask about is sleep. And there’s a very good reason for that. Not only are sleep problems linked to many psychiatric disorders (mood disorders such as Major Depressive Disorder and Bipolar, to name only two), but they also speak to the overall quality of the person’s life, regardless of whether the person’s mental health problems fit any specific diagnosis. According to multiple studies, poor sleep quality is shown to result in negative thinking and emotional vulnerability (“Sleep and mental health,” 2019). Neuroimaging and neurochemistry research shows a connection between healthy, consistent sleep patterns and the ability to cope with difficult thoughts or emotions (“Sleep and mental health,” 2019).

Many therapists try to improve their clients’ mental health symptoms by addressing sleep habits, making sure that their clients understand the dos and don’ts involved, if they want to get a good night’s rest. Some offer psychoeducation on sleep hygiene and teach clients relaxation techniques that help them to develop healthier sleep patterns (“Sleep and mental health,” 2019).

How to Get a Good Night Sleep

What Exactly is ‘Sleep Hygiene’?

No, nobody’s requiring you to take a shower before you get into bed each night. (Although a long, hot bath might go far in improving your quality of rest, just saying…) Sleep hygiene is a fancy term for healthy (“clean”) sleep habits that help you to make the most of your sleep time. Under the CDC’s “Sleep and Sleep Disorders: Tips for Better Sleep,” it is recommended that people:

  • Keep to a consistent sleep schedule, going to bed and getting up at the same time every day (yes, including weekends!);
  • Make sure that the bedroom is quiet, dark, relaxing, and at a comfortable temperature;
  • Remove electronic devices (TVs, computers and … I’m so sorry… smart phones) from the bedroom;
  • Avoid large meals, caffeine, and alcohol before bedtime;
  • Exercise frequently (U.S. Department of Health & Human Services, 2016).

In addition to practicing good sleep hygiene, it is important for those who struggle with sleep problems to keep track of sleeping habits. Some questions to consider include:

  • How long do I usually sleep?
  • What time do I usually go to bed and wake up?
  • How many times do I remember waking up throughout the night, and how long were these waking intervals? (Keeping a notebook by the bed to keep track of waking intervals is helpful for tracking this.)
  • How often do I nap?
  • How much caffeine do I consume throughout the day?
  • How long before going to bed do I eat, and what types of food do I eat?
  • What moods or emotions do I experience prior to going to sleep?
  • Who else shares my bed, and does my sleeping partner keep me awake?

Keeping a sleep journal to answer these questions might be extremely helpful in figuring out what issues perhaps cause sleep problems and what solutions are available.

Things to Help you Sleep

In Conclusion…

If you struggle with sleep, there are many ways to go about solving this frustrating problem. Speaking to a mental health therapist or a sleep specialist could certainly help, but for starters, perhaps try a few basic changes to your routine that could be contributing to the problem. For starters, maybe try eating an earlier dinner, putting away the phone thirty minutes before bedtime, and trading in that 4PM iced cappuccino for a decaf. Habit changes are never easy, but at the end of the day, your tired brain will thank you. With time, you might feel so well rested, you won’t even miss your afternoon java.

Courtesy: Gwendolyn Brown, M.S..

References:

Ready to find your therapist? Search the Jax Therapy Network and find the right therapist near you.