”No one feels great after a restless night. We're tired, can't concentrate, and we certainly are not in good moods. This week's article looks at the connection between sleep and mood and offers actionable steps on improving our sleep.
Reading Time: 9 Minutes
- Getting enough sleep is vital for our overall health and wellbeing.
- A bad night’s sleep can make it difficult to concentrate and leave you lacking energy.
- Long term sleep deficiency can increase the risk of chronic health problems such as heart disease and diabetes.
- There are many ways you can improve your sleep habits.
Getting enough sleep, and the right type of sleep, is vital for our overall health and wellbeing. While you sleep, your body works to support healthy brain function and maintain your physical health. And for children and young people, sleep is how their bodies and minds grow and develop.
When you do not get enough sleep, you feel tired, you find it hard to concentrate and remember things and you may be grumpy. Lack of sleep can also impair your judgement and impact your physical coordination. So not getting enough sleep affects the way you feel, think, work, learn and get along with other people.
If you are having problems getting to sleep or staying asleep, or if you often feel tired during the day, you may need to work out what’s happening. But the good news is most sleeping problems are easily fixed.
Sleep and moods
Think about how one bad night’s sleep, or not enough sleep, makes you feel the next day. For many of us, we’re grumpy and irritable, we find it difficult to concentrate, and we have no energy. We can overreact when things don’t go our way, and we may find we’re less excited if something good happens. So it is easy to see how ongoing sleeplessness can be a worry.
Long term sleep deficiency can increase the risk of chronic health problems such as heart disease and diabetes. It can also significantly affect your mood.
Sleeplessness and mood disorders are closely linked. And it can work both ways – sleep loss can affect your mood, and your mood can affect how much and how well you sleep.
Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods. And sleeplessness is often a symptom of mood disorders, such as depression and anxiety. It can also raise the risk of, and even contribute to developing some mood disorders.
Your mood can also affect how well you sleep. Anxiety and stress increase agitation and keep your body aroused, awake and alert. You might find you can’t turn your brain off, your heart beats faster and your breathing is quick and shallow.
So getting enough sleep and the right kind of sleep is important.
How much sleep do you need?
How much sleep you need depends on your age, physical activity levels, and general health.
- Children and teenagers need 9–10 hours of sleep a night. Younger children tend to go to sleep earlier and wake earlier. As children grow into teenagers, they seem to get tired later and sleep in later.
- Adults need around 8 hours sleep each night. We tend to need less sleep, as we get older.
These are some general guidelines. If you (or your children) are tired during the day, you may need more sleep.
Some tips on getting a good night’s sleep
If you’ve been having trouble getting enough good sleep, the good news is there are many ways you can improve your sleep. Try these tips:
- Get a routine and stick to it. Try going to bed around the same time every night and getting up at the same time each morning.
- Avoid drinking coffee and alcohol too close to bedtime. And finish eating at least two hours before your head hits the pillow.
- Keep TVs and iPads out of your bedroom.
- Make your bedroom a haven. Make sure your bed is comfortable. Turn the lights down as you get into bed. Read using a bedside light.
- Try some simple meditation, like closing your eyes for 5–10 minutes and focusing on taking deep, slow breaths.
- Enjoy a warm bath.
- Don’t lie awake watching the clock. If you are tossing and turning, try getting up and reading a book for half an hour or so before trying to go to sleep again.
And if you still can’t sleep?
So what can you do if you can’t sleep when you want to, or if you can’t stay asleep?
The first step is to talk to your. They will help you work out whether a common is affecting your sleep, such as:
- jet lag and shift working
- sleepwalking, nightmares and night terrors
- restless legs
- sleep apnea.
Your GP can talk to you about some non-medical treatments for sleep disorders, such as relaxation training. Smilinghas useful techniques for children and adults. Other strategies include stimulus control and cognitive behaviour therapy (CBT).
Your GP may also prescribe you medication or sleeping tablets, which can help you fall asleep. But medication will not be enough in the long run. It can help you fall asleep, but it won’t help you with an underlying problem like stress or anxiety. It also becomes less effective over time (as your body gets used to it). And it can be addictive.
MWi would like to thank Better Health, for their expert insights shared on their website.
To read the original article, please follow this link:
More on the Author:
We provide health and medical information to improve the health and wellbeing of people and the communities they live in. This information is:
- quality-assured and reliable
- locally relevant
- easy to understand.
The information on our site aims to help people understand and manage their health and medical conditions. It does not replace care provided by medical practitioners and other qualified health professionals.
We are fully funded by the Victorian Government, with no commercial advertising or corporate sponsorship.
A wide range of information
Our content reflects the wide range of health interests and needs in the community and is based on:
- current and emerging health issues
- developments in medical research and practice
- national and state health priorities
- requests from Better Health Channel users and content partners
- findings from evidence based research
- analysis of our site statistics.
Health and medical information you can trust
We use a rigorous quality assurance and approval process to develop and review our content, including consultation and input from subject matter experts, overview by the BHC Editorial team and referral to other areas of the Victorian Department of Health as required. Our content partners are subject matter experts from a wide range of reputable Australian health, medical and academic organizations.