How Does Sleep Affect Mental Health?
Insomnia is a common problem throughout the world. According to estimates, it is believed to affect approximately 33% of the world’s population. Even people without chronic insomnia often struggle with sleep problems. According to the United States Centers for Disease Control and Prevention (U.S. CDC), a third of adults in the U.S. report that they get less than 7 hours each night. Because of this, it is important to understand the potential impact that lack of sleep may have on health.
The Relationship Between Sleep and Mental Health
It’s no secret that sleep plays an important role in good physical and mental health. Sleep deprivation can leave you feeling irritable and exhausted in the short-term, but it can also have serious long-term health consequences as well. Lack of sleep is linked to a number of unfavorable health consequences including heart disease, type 2 diabetes, and depression.
Research suggests that the relationship between sleep and mental health is complex. While sleep disorder has long been known to be a consequence of many psychiatric conditions, more recent views suggest that sleep problems can also worsen mental health problems.
How to cope with sleep disorders？
The recommendations for treating poor sleep or sleep disturbances are generally the same whether or not you have a psychiatric condition. Preliminary approaches usually focus on lifestyle changes you can make. Avoiding sleep interrupters (such as caffeine, nicotine, and alcohol) and practicing good sleep habits are examples of lifestyle changes you can make that can help.
In addition to seeking help from medical professionals, there are also steps that you can take on your own to improve your sleep and well-being. Having good sleep hygiene is good for sleep health. Here are some things you can do:
Limit napping. Too much sleep during the day can have an effect on your ability to fall asleep at night. Naps of 20 to 30 minutes a day can help you feel more alert and rested without interrupting your nightly sleep.
Establish a nightly routine. Take a bath, read a book, or practice a few minutes of meditation to calm your body. Repeat these routines each night to help set the mood for a solid night’s sleep.
Avoid caffeine or stimulants too close to bedtime. Consuming coffee, soda, or other caffeinated products in the late afternoon or evening can make it difficult to fall asleep.
Turn off your devices. Watching television or playing on your phone at bedtime can make it more difficult to relax and settle down for sleep. Try putting your phone in a different room and investing in a clock radio for your bedside table.
Talk to a mental health professional if you suspect that your sleep problems might be caused by or contributing to a mental health condition. Depression, anxiety, and other psychiatric disorders can interfere with sleep – but addressing your sleep problems may also have a positive impact on your psychological symptoms.
1. insomnia n. 失眠，失眠症
2. chronic adj. 慢性的，长期的
3. diabetes n. 糖尿病
4. sleep disorder 睡眠障碍，失眠
5. disturbance n. （身体）不适，心神不安
6. psychiatric adj. （与）精神病（有关）的
7. stimulant n. 兴奋剂