Sleep Well, Work Well
Dec 12, 2022
Brought to you by: Custom Benefit Consultants, Inc.
The Impact of Sleep on Mental Health
Not only is your physical health affected when you don’t get enough sleep, but it also takes a toll on your mental health. In fact, mental health and sleep are so closely related that a lack of sleep can often lead to issues such as anxiety or depression.
Unfortunately, studies consistently show that Americans struggle to get a good night’s sleep. According to the Institute of Medicine, insomnia—a common sleep disorder that causes one to have trouble falling or staying asleep—occurs in 30 million Americans.
This article explores the relationship between sleep and mental health and provides tips for getting a better night’s sleep.
Side Effects of Lack of Sleep
According to the American Academy of Sleep Medicine, you should get at least seven to eight hours of sleep per night. Lack of sleep or poor quality sleep can increase the risk of mental health disorders.
According to a study published in Sleep Medicine, sleep disturbances were linked to higher levels of psychological distress. Further, sleep sharpens cognitive skills such as attention, learning and memory. As a result, inadequate sleep can impact a person’s ability to respond to minor stressors and events properly.
Notably, depression and anxiety are some of the most common mental health issues linked to lack of sleep. Depression is a depressed mood or loss of interest in activities, causing significant impairment in daily life.
According to the Anxiety and Depression Association of America, nearly 50% of people with depression are also diagnosed with an anxiety disorder. Anxiety refers to feelings of tension, worried thoughts and sometimes even physical changes such as increased blood pressure or heart rate. Generally, these or other types of symptoms are recurring with anxiety.
Tips For A Better Night’s Sleep
Sleep is important to your mental health and overall functioning. Consider the following tips for better sleep:
- Keep a consistent sleep schedule.
- Set a bedtime.
- Only go to bed when you’re tired.
- Establish a bedtime routine.
- Make your bedroom quiet and relaxing.
- Limit exposure to bright light in the evenings.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don’t eat a large meal before bedtime.
- Exercise regularly.
- Maintain a healthy diet.
- Avoid consuming caffeine in the afternoon or evening.
- Avoid consuming alcohol before bedtime.
- Reduce your fluid intake before bedtime.
Takeaway
Getting proper sleep is extremely important to improving and maintaining good mental health. For more information on how to improve your sleep habits or to address sleep issues, contact your doctor today.
Additionally, if you’re concerned about your mental health, talk to your doctor, a licensed mental health professional or contact the Substance Abuse and Mental Health Services Administration’s National Helpline by calling 800-662-HELP (4357).
Healthy Food Tips When Eating Out:
- Eat a healthy breakfast.
- Replace one sugary drink or soda per day with a glass of water.
- Eat one to two more servings of fruits or vegetables each day.
- Plan a daily healthy snack/meal.
- Swap in a healthy low-fat version of one of your favorite foods.
- Try to eat three small meals and two light snacks every day.
- Eat as many home-cooked meals as possible. They usually have fewer calories, you control how they’re prepared and can cost less than typical meals eaten out.
- Pay close attention to portion/serving sizes.
This article is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2022 Zywave, Inc. All rights reserved.
Blog Tags:
sleep, depression, mental health, bedtime, sleep habits, sleep tips
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Kenneth Bahl
Kenneth Bahl is the President of Custom Benefit Consultants, Inc., where he has played a pivotal role in leading the company’s mission to create sustainable healthcare solutions that not only address modern challenges but also deliver meaningful savings. With over two decades of experience in the field, Kenneth’s expertise in benefits administration and employee benefits analysis has been instrumental in the company's success. Under his leadership, Custom Benefit Consultants, Inc. has become a trusted partner for employers seeking innovative solutions to meet the needs of their teams. In addition to his leadership role at Custom Benefit Consultants, Inc., Kenneth is also a key player at Control Source, Inc., where he has helped redefine administrative solutions for clients. Through the company’s advanced technology platform, which includes absence management, billing administration, and other dynamic services, Kenneth has enabled businesses to reduce legal risks, lower costs, and enhance operational efficiency. His work ensures that these scalable solutions seamlessly integrate with company culture and branding, positively impacting both employee experience and the company’s bottom line.
Education
Kenneth holds a degree in Healthcare Administration, which laid the foundation for his extensive career in the healthcare benefits sector. His academic background, combined with years of hands-on experience, has given him the expertise to navigate the complexities of employee benefits and help organizations optimize their benefits programs.
Personal Life
Outside of his professional endeavors, Kenneth enjoys a fulfilling family life. He values the balance between his dynamic career and his growing family, which now includes six grandchildren. This personal connection enriches his perspective on the importance of supporting individuals and organizations in ways that foster long-term success, well-being, and positive relationships
