Sleep and Mental Health: Tips to Increase Sleep Quality

Did you know that half of Americans say they feel sleepy during the day, at least three times a week (NSF, 2020)?

It has been well established that even moderate sleep deprivation can lead to cognitive decline (Bubu et al., 2017; Wennberg et al., 2017). Additionally, research has shown that sleep disturbances are comprehensively and independently associated with poor health-related quality of life (Lee et al., 2009).

We know that getting restorative sleep is vital for optimal mental and physical health. Without restorative sleep, our mental and physical health can start to decline at a rapid rate, yet half of Americans are walking around in a sleep deprived state. No wonder our mental and physical health stats are at a staggering rate! Without sleep, we can’t function optimally.

While difficulty falling asleep, staying asleep and getting quality sleep can be a symptom of mental health conditions, it is also recognized that sleep disturbances and insomnia also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation (Al-Abri, 2015). I know it can be easier said than done to get a good night’s sleep. However, quality sleep does need to be a top priority for anyone who is struggling with mental or physical health issues.

Here Are a Few Tips to Increase Sleep Quality:

1.     Make sure your sleep environment is conducive to sleep. Turn off televisions, lights and technology at least two hours before bed. Make sure your bedroom is free from excess clutter. If you need a nightlight, use one that does not contain white light like this one.

2.     Do your best to stay on a consistent sleep schedule and create a bedtime routine that works for you. A bedtime routine could be drinking a cup of tea, taking an epsom salt bath, reading a book or anything that feels relaxing to you.

3.     Practice mindfulness-based stress reduction techniques, deep breathing or meditation before bed.

4.     Move your body throughout the day. Ensure you are getting enough exercise and movement so your body is tired at bedtime.

5.     Reduce or eliminate caffeine intake. If you do drink caffeinated drinks, make sure not to drink them after noon.

6.     Increase magnesium that crosses the blood brain barrier. Read below to learn more about my favorite magnesium supplement.

7.     Take a warm shower or bath an hour before bed. The warm water raises the body temperature, which then falls after getting out of the bath. This signals melatonin production in the body.

8.     If you get into bed and cannot sleep, get up, do something calming and then try again in 20 minutes.

9.     Remember that rest is rest. Even if you are not getting the amount of sleep you would like, try to prioritize rest when you can.

My Favorite Sleep Supplements:

1.     Optimag Neuro supports healthy levels of magnesium in the brain, healthy synapse number and function, cognitive health, supports stress management, and sleep quality. Optimag Neuro can be order through WholeScripts with practitioner code: WELLMINDBODY.

2.     My favorite combination sleep supplement is Neuro Night Essentials from Neurobiologix. You can order this via Fullscript here.

 3.     The sleep line from Mett Naturals includes a bath soak and sleep gels which can aid in calming the nervous system. Use code: WELLMINDBODY for discount.

4.     Drink a calming tea like the one from Needed. My favorite is the Sleep and Relaxation Support.

As always, if you are struggling with your mental or physical health, please do not hesitate to reach out to your provider. Prior to taking any medications or supplements, please work with your provider to establish which medication or supplements would be right for you. These suggestions are meant to be helpful but are not meant to replace medical care. Here at Well Mind Body we believe that everyone is unique and believe that a bio-individual approach to healing is best.

 Thank you for being here!

Dr. E

References

Al-Abri, M. A. (2015). Sleep Deprivation and Depression: A bi-directional association. Sultan Qaboos University Medical Journal, 15(1).

Bubu, O. M., Brannick, M., Mortimer, J., Umasabor-Bubu, O., Sebastião, Y. V., Wen, Y., Schwartz, S., Borenstein, A. R., Wu, Y., Morgan, D., & Anderson, W. M. (2017). Sleep, Cognitive impairment, and Alzheimer’s disease: A Systematic Review and Meta-Analysis. Sleep, 40(1). https://doi.org/10.1093/sleep/zsw032

Lee, M., Choh, A. C., Demerath, E. W., Knutson, K. L., Duren, D. L., Sherwood, R. J., Sun, S. S., Chumlea, Wm. C., Towne, B., Siervogel, R. M., & Czerwinski, S. A. (2009). Sleep disturbance in relation to health-related quality of life in adults: The fels longitudinal study. The Journal of Nutrition, Health and Aging, 13(6), 576–583. https://doi.org/10.1007/s12603-009-0110-1

National Sleep Foundation. (2020). The National Sleep Foundation’s 2020 Sleep in America® Poll Shows Alarming Level of Sleepiness and Low Levels of Action., Retrieved October 22, 2020. https://www.thensf.org/2020-sleep-in-america-poll-shows-alarming-level-of-sleepiness/

Wennberg, A., Wu, M., Rosenberg, P., & Spira, A. (2017). Sleep Disturbance, Cognitive Decline, and Dementia: A Review. Seminars in Neurology, 37(04), 395–406. https://doi.org/10.1055/s-0037-1604351