SLEEPCYCLE Understanding Sleep for Better Mental Health
Contents
• HowIsMentalHealthRelatedtoSleep?
• ThestagesofSleep.
• WhyDotheSleepStagesMatter?
• Durationofsleepstages.
• WhatAffectsSleepStages?
• HowCanYouHaveaHealthierSleepCycle?
• ImprovingSleepHabits.
Most people know firsthand that sleep affects their mental state. After all, there’s a reason when someone looks low sleep is always one of the go to questions.
MentalHealthandSleep
Mental health impacts thoughts, feelings, and actions and influences our ability to handle stress, relate to others, and make choices.
Sleep issues can worsen mental health conditions, and mental health problems can lead to poor sleep. The relationship is understood as bidirectional.
Not getting enough sleep is sometimes described as being sleep deprived, or called "sleep deprivation", "sleeplessness" or "sleep inefficiency".
Sleep Stages
Brain activityfluctuatesduring sleep, increasingand decreasingduring different sleep stages thatmake up thesleep cycle.Sufficientsleep, especiallyrapid eye movement(REM) sleep, facilitatesthe brain’s processingof emotionalinformation.
Awake Stage1(N1) is the lightest stage of sleep and occurs as a person first falls asleep.
Stage2(N2) is where the body starts to relax more deeply. Body temperature drops, muscles relax, and heart and breathing rate slow.
Stage3(N3or deepsleep) is the deepest and more restorative sleep, allowing the body to recover and grow.
Stage4(REM Sleep) is where most dreaming occurs, brain activity increases, and the body becomes temporarily paralyzed.
WhyDotheSleepStagesMatter?
• Sleep stages are important because they allow the brain and body to recover and grow.
• Failure to get enough of both deep sleep and REM sleep may explain some of the profound consequences of insufficient sleep on thinking, emotions, and physical health.
• Increasing research indicates that sleep disturbances may confer increased risk for suicidal behaviours, including suicidal ideation, suicide attempts, and death by suicide.
Duration
A singlecycleinvolves going througheach stage and lasts 90-110 minutes.Typically, individuals undergo four sleepcycles per night, this means gettinguninterruptedsleepmeans more timein REM stage whichis vitalfor cognitivefunctions,memory consolidationand emotionalwell-being.
LightSleep DeepSleep REMSleep
Stage1 1 to 7 minutes
Stage2 10 to 25 minutes
Stage3 20 to 40 minutes
10 minutes initially, extending with each cycle up to 60 minutes
WhatAffectsSleepStages
Bluelight and screens
Smallchangescansignificantlyimprove sleepquality
1.Sticktoasleepschedule-Set aside no more thaneighthours for sleep. The recommended amount of sleepfor a healthyadult is atleast seven hours.
2.Don’tforceit- If you don't fallasleep withinabout 20 minutesof going tobed, leave your bedroom and do somethingrelaxing.Read or listen to soothingmusic. Go back tobed when you're tired.Repeat as neededbut continueto maintainyour sleepscheduleand wake-up time.
3.GetExposuretoNaturalLightDuringtheDay-Light is themost powerful regulatorof your circadianrhythm. Morning sunlight statesthatit’s timeto wake up, boostingalertness and energy. Natural lightexposure also strengthensyour body’s internalclock, making it easier to fall asleep atnight.
- If your sleepcontinuesto be poor for an extendedperiod speak to your doctor, If you have a sleepdisorder thesetipsmay not be as affective.
