The Power of Sleep
If you struggle with physical and mental health, with depression and anxiety there may be things you can do to improve your situation. Running as a dominant thread through both mental and physical health is the power of sleep.
The lack of effective and consistent sleep has been linked to obesity, cardiovascular health, respiratory illness, psychosis, depression, and anxiety.
The link between insomnia, insufficient or poor-quality sleep has been linked in children, adolescents and adults as an aggravating factor, symptom or catalyst in poor mental performance, increased anxiety, and triggered symptoms of distress.
The Lancet Journal in its October 2017 article entitled “The effects of improving sleep on mental health (OASIS): a randomised controlled trial with mediation analysis” reported on the link between insufficient sleep and hallucinations, and paranoia. Their findings suggested that improving the sleep quality can improve mental health and reduce hallucinations and paranoia.
The strong connection between sleep and health in both mental and physical wellness indicates this should be a starting place when working to improve wellness.
Sleep hygiene such as consistent sleep and awake times, sleeping in a comfortable bed, with comfortable temperature and no distractions like phones and TVs can increase sleep quality and help to reset cicada rhythms that can improve sleep quality over time.
There is also a link between sleep apnea and poor quality of sleep. Looking into the connection in your own health between quality, consistent and effective sleep and physical and mental health can reduce psychotic symptoms such as paranoia, and can reduce anxiety as well as improving physical health, chronic disorders such as cardiovascular disorders, diabetes that can lead to increases in anxiety and depression.
Many things can interrupt sleep. Stress, medications, illnesses, and chronic disorders can all have an impact on the quality and quantity of sleep.
One of the first steps in improving sleep is to generate a consistent pre-sleep routine. Send a message to your brain and body that sleep is near. For some this is a warm bath, changing into sleeping clothes, reading can help prepare for sleep.
TV, phones, computers, and tablets can interrupt sleep. Setting time before bed when electronics are turned off can be immensely helpful. A clear, comfortable bed that provides ample support and comfort is also important. Temperature of the room can impact ability to sleep. The rooms should be comfortable with air and humidity in a place where it allows deep restful sleep.
The importance of good, restful ample sleep can not be understated. It is wise to in conjunction with good prep, consistent habits and quieting your mind you should talk to your Doctor and Counselor about those other aggravating issues like medication, illness, chronic conditions, stress, worry and internal conflict that may be interrupting your sleep.
Be careful with caffeine, spicy foods and other agitating elements several hours before sleep. Lavender, sound machines and meditation can all help you prepare to restore your health by improving your sleep.