top of page

THE DANCE OF THE DREAMWORLD: HOW ZZZ’S AFFECT YOUR PEACE OF MIND

Sleep plays a pivotal role in the intricate web of our overall health. More than just a time of rest, sleep is when our bodies conduct crucial maintenance and repair work. But beyond the physical, sleep has a profound effect on our mental health, a connection that is often overlooked.

 

Our brains are busy even while we snooze. During sleep, the brain goes through several stages, each contributing to mental rejuvenation and memory consolidation. It is during this time that our brains process emotions and experiences, a crucial aspect in managing mental health.

 

Challenges

Countless research studies have unveiled a concerning correlation between sleep disorders and mental health issues. Insomnia, sleep apnea, and other sleep disturbances have been linked to an increased risk of developing anxiety disorders, depression, and stress.

 

1)      Stress and Anxiety: Anxious thoughts and stress can hinder the ability to relax and fall asleep, perpetuating a cycle of sleep deprivation and increased anxiety or stress.

2)      Depression: Depression can cause changes in sleep patterns, such as oversleeping or insomnia, which in turn can worsen depressive symptoms.

3)      Sleep disorders:

·        Sleep apnea - Disrupts normal breathing patterns during sleep, affecting restfulness and potentially leading to mental health issues like anxiety or depression due to sleep disturbances.

·        Circadian Rhythm disorders – Any disruption to your internal clock can shift your sleep-wake cycle out of balance adversely affecting mental health by impacting sleep quality and consistency. Some individuals may have Delayed Sleep Phase Syndrome (DSPS) with difficulty falling asleep after nightfall and struggling to wake up early or Advanced Sleep Phase Syndrome (ASPS) where individuals fall asleep before nightfall and wake up earlier than desired.

4)      Medications and Substance Use: Some medications and substances can interfere with sleep patterns, leading to sleep disorders and impacting mental health.

5)      Sleep Hygiene and Lifestyle: Poor sleep hygiene, irregular sleep schedules, excessive screen time, and unhealthy lifestyle habits can contribute to sleep disturbances that affect mental well-being.

 

As you can see juggling sleep disorders and mental health issues is no easy feat. The trouble begins when sleep deprivation becomes a regular visitor. Societal pressures like job stress, the constant glow of digital screens, and personal stressors often disrupt our sleep patterns, leading to physical exhaustion and mental fatigue. This disruption often creates a vicious cycle, with sleep problems exacerbating mental health issues, which in turn make it harder to sleep.

 

Support Systems and Solutions

Addressing the above challenges often involves a multidisciplinary approach, combining lifestyle changes, therapy, medication (if needed), and improving sleep hygiene to promote better sleep and mental well-being:

 

1)         Establish a Consistent Sleep Schedule: Maintain a regular sleep-wake cycle by going to bed and waking up at the same time daily, even on weekends, to regulate your body's internal clock.

2)         Practice Good Sleep Hygiene: Create a relaxing bedtime routine creating a comfortable sleep environment by keeping the room cool, dark, and quiet.

3)         Manage Stress and Anxiety: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and promote better sleep.

4)         Limit Screen Time Before Bed: Reduce your screen time, including phones, tablets, computers, and exposure to bright lights, including electronics with small LED lights, at least an hour before bedtime. This is crucial as the blue light emitted from these devices can disrupt melatonin production, potentially causing difficulty in falling asleep.

5)         Seek Treatment for Sleep Disorders: Consult a local sleep apnea clinic if you suspect sleep apnea or talk to your family doctor for other sleep disorders for appropriate diagnosis and treatment.

6)         Exercise Regularly: Engage in regular physical activity, but avoid strenuous exercise close to bedtime, as it can stimulate your body and make it harder to fall asleep.

7)         Healthy Eating Habits: Adopt a balanced diet, avoiding heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.

8)         Psychotherapy: Explore therapy that delves into fundamental beliefs regarding sleep. Often, lingering beliefs from our earlier years shape our perceptions of sleep. A therapist can aid in uncovering these beliefs and assisting you in navigating through them effectively.

9)         Medication Adjustments and/or Supplements: Discuss with your healthcare provider if any medications you're taking might be affecting your sleep. You can also explore potential alternatives with a Naturopathic Doctor, a Traditional Chinese Medicine practitioner, or a Registered Holistic Nutritional Consultant (RHN).

10)     Create a Relaxing Environment: Incorporate relaxation techniques like reading, taking a warm bath, or listening to calming music to wind down before bedtime.

 

The connection between sleep and mental health is undeniable. It's critical that we start viewing sleep not just as a nightly routine, but as a pillar of our mental well-being. If you're struggling with sleep and mental health issues, remember, it's okay to seek help. After all, a good night's sleep might be the first step towards a healthier mind.

 

Stay tuned for a new series, delving into the fascinating realm of transpersonal psychology, exploring the intricate connection between mental health, spirituality, and the transformative potential of the human experience.

 

 

Amiee Wilson, a Registered Counselling Therapist based in her clinic, Wilson Counselling (http://www.wilsoncounselling.ca) in Sydney, explores the relationship between the mind, body, and spirit for optimal well-being. She specializes in exploring the impact of the gut-brain connection on mental health, focusing particularly on anxiety and depression. With expertise in holistic nutrition and mental health, Amiee adopts a comprehensive approach, integrating biological, psychological, social, and spiritual aspects into her counselling practice. Her background in Transpersonal Psychology enables her to provide personalized support, emphasizing a holistic path to mental wellness.

 

7 views0 comments

Comments


bottom of page