top of page

Deal With Sleep Issues to Maintain Good Physical Mental Health

Updated: Apr 3

Do you want to enjoy good physical and mental health? To maintain overall health and well-being, have a good cognitive function, keep a pleasant mood, and cope with tension and duress, it is imperative to sleep well. Sleep is not merely resting; it is a dynamic process that helps smooth the psychological and physiological functioning of the body. Our body repairs and regenerates cells and balances hormonal secretion during sleep. In fact, therapists confirm sleep helps consolidate memories and is very important for mental health. 

 

How much sleep is necessary?

Generally, adults feel rejuvenated and rested after 6 to 9 hours of rest at night. Though many of us do not manage sufficient moments to relax and complain of poor quality or "just about managed" complaints. You will be astonished to know that nearly 50 million Americans complain of sleep disorders. Sleep varies from one person to the other and also depends on the age.

 

What are the different kinds of sleep-wake disorders?

Sleep is a basic need, and sleep disorders are often said to be a result of emotional state, physical conditions, or a symptom of a mental health issue. There are many sleep disorders, such as sleep apnoea, insomnia, parasomnias, restless leg syndrome and narcolepsy.  If your sleep patterns are disturbed and you are unable to sleep but still want to learn more about this, go online and opt for virtual counselling in the privacy of your home. Insomnia is most common sleep disorder, and in this, the individual cannot get sleep or wakes up frequently, facing an inability to go back to sleep for long periods.

 

What are the consequences of deprived sleep?

As discussed earlier, sleep affects the cognitive functioning of the brain. There are many consequences of poor quality or lack of sufficient sleep:

 

  1. Decreased energy

  2. The feeling of exhaustion and fatigue throughout the day

  3. Lack of concentration and focus

  4. irritability

  5. weakness and lethargy

  6. inability to take an interest in tasks

  7. It may be a trigger for congenital heart failure or chronic heart conditions. osteoarthritis and diabetes

  8. Triggers certain neurological problems, such as Parkinson's disease.

 

Why is sleep vital?

Not resting properly is a serious condition because the body does not get proper rest. It's imperative to grab a good "shut-eye" because lack of sleep impairs basic functioning and also causes daytime distress. Sleep-related issues or sleep-wake disorders indicate issues with the amount, quality and timing of sleep. Frequently, sleep disorders are accompanied by cognitive disorders, depression and anxiety. 

 

  1. Regulation of emotions: Regulation of mood and emotions are controlled by proper sleep. The chances of developing anxiety, depression and mental disorders increase exponentially with sleep disorders.

  2. Effects on cognitive processes: Lack of sleep reduces learning ability, affects concentration, attention, problem-solving ability, and memory, and deteriorates cognitive performance drastically.

  3. Low threshold for stress: We can manage and handle stressful situations easily if we have had a relaxed sleep the night before. Everyday activities can be very challenging and mentally draining. The increasing stress has to be handled, or else it can lead to mental health issues. Why not relax, have a good night's sleep, and tackle the challenges with a clear mind?

 

Sleep disorders may be a result of depression, medication side effects, drugs and other substance abuse, caffeine consumption, mental illnesses or a medical condition. These issues can creep up at times and are generally noticed in young adults. An online therapist can guide you and carry out a comprehensive assessment of your condition by a few methods:

 

  1. Clinical testing or a detailed sleep study

  2. physical examination

  3. Sleep diary to record work and sleep timings, other sleep habits, nap patterns, etc.

  4. patient's medical, physical and mental history

  5. Mental illnesses

 

Strategies for achieving proper sleep: 

Establish a routine: Try to hit the bed at the same time every night. Stick to this schedule and be regular with your timing, even on weekends, claim researchers and counsellors practising online therapy. The internal clock of your body soon starts to respond and the sleep quality improves.

 

Create the perfect environment for sleep: 

Dim the lights and turn off the music and television to make a conducive atmosphere for sleep. A quiet, dark and cool place is therapeutic, especially if you lie back on a plump pillow and soft mattress. Once there is no discomfort, and the spine is aligned appropriately, sleep will set in!

 

Relaxation techniques: 

Taking a warm bath, doing deep breathing, meditation, reading, or practising progressive muscle relaxation, the body calms down and send a signal to the brain telling it to rest. Once the body gets the message and signal, it unwinds and prepares to get some sleep. 

 

No electronics, stimulants or coffee: 

Turn off electronic devices, laptops, phones, computers, televisions and their shiny blue glare that disturbs the "sleep-wake cycle". Moreover, limit alcohol, nicotine or caffeinated drinks if you want to preserve sleep quality.

 

Bedtime rituals may work: 

Relaxation techniques, being mindful, sipping a hot cup of milk or reading a book can be very therapeutic and act as a signal before your bedtime.

 

Exercise: 

Simple and regular exercise helps people fall asleep faster.

 

When to get help?

It can be tough struggling with sleep-related issues and taking professional help from a therapist is a great idea because they design interventions and advice customised techniques to improve the sleep cycle and deal with sleep issues. Take help from a trained counselor and improve your cognitive function, sleep, problem-solving ability, stress and mood for optimal mental health.

 

Comentários


bottom of page