There’s a close link between sleep and mental health. Living with a mental health problem can affect how well you sleep, and insomnia can have a negative impact on your mental health.
Problems with sleep can further exasperate the symptoms of stress, leading to a vicious circle. During periods of high stress it’s important to rest, relax, eat properly, and get enough sleep. Suffering with insomnia can therefore lead to your stress being prolonged and worsened, so it’s vital that you recognize the signs and work towards improving your situation.
What are the symptoms of insomnia?
If any of the following sounds like you then you may be suffering with insomnia:
- Difficulty in falling asleep
- Lying awake for long periods at night time
- Waking up several times during the night
- Waking up very early in the morning and being unable to get back to sleep
- Not feeling refreshed upon waking up
- Feeling very tired during the day but not being able to nap
- Feeling tired and irritable during the day and having difficulty concentrating
What causes insomnia?
It may not always be entirely clear what has caused your insomnia, but the following things are often cited as playing a part:
- Mental health conditions like stress, anxiety, depression, and schizophrenia
- Lifestyle factors such as shift work or drinking caffeine or alcohol late at night
- Environmental factors like an uncomfortable bed or a room that is too hot, cold, noisy, or bright
- Physical health conditions including things like heart conditions and long-term chronic pain
- Certain medications like antidepressants, steroid medication, and epilepsy medication
How can you deal with your insomnia?
If you feel that your insomnia has been caused by one of the underlying factors listed above, dealing with that factor can be a good place to start. For example, if stress or depression is to blame you can see your doctor for a referral to a counselor; if your insomnia is caused by environmental factors you could try a new duvet or some blackout curtains.
Whether you’re unsure what has caused your insomnia, or are looking for a holistic approach to resetting your circadian rhythm and getting your sleeping pattern back to your individual version of normal, here are a few things you can try:
- Create a peaceful sleeping environment: In an ideal world your bedroom should be reserved for resting and sleeping. Make sure your bedroom is quiet, dark and cool.
- Make sure your bed is comfortable: A cushioned or memory foam mattress topper can provide extra comfort, and you may wish to invest in a good quality duvet with a suitable tog for whatever the current climate is, as well as some comfortable pillows and soft cotton bedding.
- Sleep and wake at the same time: Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you’re tired. This will help you to get back to a regular sleep rhythm.
- Take regular exercise: Working out – especially cardio – improves the length and quality of your sleep. That said, 30 minutes of vigorous exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, making you drowsy.
- Cut down on caffeine and alcohol: Caffeine is a stimulant and it interferes with your body’s process of falling asleep. Try to avoid tea, coffee, and fizzy drinks that contain caffeine after lunchtime. Instead, opt for water, herbal teas, and juice during the day, and try a warm, milky drink in the evening. Alcohol also interferes with your ability to fall into deep sleep so it is best avoided if you’re suffering with insomnia. Having a nightcap may help you to drop off but it won’t help you to have a restful night so it’s not worth it.
- Establish a relaxing bedtime routine: There’s a reason why parents are so keen to establish a bedtime routine for babies and toddlers: humans are habitual and we need routine and structure in our lives. Try to establish a routine in the evening, for example a warm bath or shower just before bed, followed by a warm milky drink can help. Or you could do some simple yoga stretches to relax your body and mind whilst listening to some soothing music.
- Cut down on screen time: The light from your TV, laptop, smart phone, and tablet stimulates your brain and is not conducive to falling asleep. Aside from the brightness of the screen, watching a program or browsing the internet is keeping your brain switched on and active when it should be winding down and getting ready for sleep. Aim to stop using your devices around an hour before you plan on going to sleep; instead you could try reading a book or listening to some relaxing music.
- Get organized: If you find that your brain goes into overdrive as soon as your head hits the pillow, filling with thoughts about what you need to do the next day, try getting yourself a bit more organized. Make it a part of your evening routine to sit down and take stock of the day and make plans for the following day. Writing your thoughts and to-do lists down helps to stop them whizzing around your head and helps you to switch off your brain and fall asleep.
The article was produced in collaboration with Essay Writing Services, helping students to cope with the pressures of exams and assignments.
