Photo Credit: Debashis RC Biswas

Sleep has scientifically long been associated with productivity and wellbeing, but it is often overlooked by those following the “I’ll sleep when I’m dead” ideologies. We may think that if we’re working hard to achieve our goals or trying to stay ahead of a demanding job, sacrificing sleep may be worth the temporary lack of energy or clarity. However, sleep is an essential part of mental wellness because it optimizes our reaction time, alertness, decision-making abilities – even creative problem-solving skills are enhanced by good quality sleep. Without sufficient restful nights we can become overwhelmed and less productive in all areas of life - even reaching those goals become more difficult when actively hindered by exhaustion.

Why Is Sleep Essential for Mental Wellness

Sleep is not just a luxury, it is a necessity. During sleep our brains consolidate memories, process emotions, and repair our bodies. Without enough quality sleep, we risk triggering or exacerbating mental health conditions such as anxiety, depression, and ADHD. In fact, studies have shown that people who regularly experience sleep difficulties are up to five times more likely to develop symptoms of mental conditions. So, if you find yourself struggling to get a good night's rest, do not underestimate the importance of sleep for your mental wellbeing.

How Lack of Sleep Affects Daily Performance

The importance of a good night's rest cannot be overstated, as it affects all aspects of our lives, from physical health to emotional well-being. Lack of sleep can impair our daily performance, affecting our cognitive ability, decision-making skills, and overall productivity. It can also prompt irritability, mood swings, and tension, which can negatively impact our relationships and personal life. Sleep deprivation can amplify stress levels and in turn, exacerbate any pre-existing mental health conditions. Therefore, it is crucial to prioritize and maintain a healthy sleep routine to ensure our daily performance and overall well-being.

Addressing the Myth of Sleep Being Unproductive

In a society that praises “grind culture,” we often take pride in functioning on minimal sleep, boasting about pulling all-nighters or surviving on just a few hours of shut-eye. However, the truth is that our bodies need more rest than we give them credit for. In general, adults need an average of seven to nine hours of sleep every night. For those that feel that sleep takes away from more “productive” time, it's important to remember that our bodies use this rest time to heal, rejuvenate, and prepare for the day ahead which is pretty productive! Through various stages of sleep, the brain experiences different patterns of activity, including crucial moments of deep restoration and injury recovery. Moreover, the interruption of these sleep cycles can have significant impacts on our overall cognitive function. Without adequate sleep, our health and wellbeing can suffer, leading to a range of issues from mood disorders to chronic disease.

How Sleep Helps Heal The Body

Sleep is crucial for a proper injury healing. With sleep, and upon entering the deeper sleep stages, our muscles experience an increase in blood flow which carries with it oxygen and nutrients that aid in muscle recovery and repair as well as cell regeneration. There’s also a hormonal impact! Growth hormones are released by the pituitary gland when the body enters the non-REM sleep stage of deep sleep, which promotes muscle growth and repair. Lack of sleep causes the growth hormone secretion to drop, making it more difficult for your body to heal from injuries. During sleep, the hormone prolactin is also released, which aids in controlling inflammation. Lack of sleep increases the likelihood of inflammation in the body, which can make recovering from injuries more challenging and increase your chance of suffering other injuries.

Tips to Improve Your Sleep Quality

The body can repair itself when we sleep, making the quality of our slumber a crucial factor in overall wellbeing. However, for many of us, getting a good night's rest is easier said than done. That's why implementing small changes in our nightly routines to improve sleep quality can make all the difference. From keeping a consistent sleep schedule to creating a relaxing bedtime routine, there are a variety of tips and tricks that can help us harness the power of a peaceful night's sleep. By prioritizing rest and taking intentional steps towards quality sleep, we can improve our physical, mental, and emotional health in profound ways.

When Should You See a Doctor About Poor Sleeping Habits

Poor sleeping habits can greatly impact your overall health and well-being. As a holistic therapist, I always encourage people to build trust with their bodies and listen when something feels off. If you find yourself experiencing consistent difficulties falling asleep, staying asleep, or waking up tired in the morning, it may be time to seek guidance from a healthcare professional that can check for, or rule out, any underlying conditions. By addressing these issues early on, you can work to improve your sleep quality and decrease the negative effects poor sleep can have on your physical and mental health.

It is clear that sleep is an essential part of mental wellness and we should prioritize it in our everyday lives to think more clearly and have improved energy throughout the day. Even though it can be challenging to make the necessary lifestyle changes to improve your sleeping habits, doing so will definitely pay off. Spend a few minutes before bed winding down with activities like reading or meditating, turning down the lights or limiting screen time activities in order to reset your body for resting. Furthermore, if you feel like you need extra support along the journey or are struggling from serious insomnia, don’t hesitate to reach out for help. Paper Cranes Counseling is here for you with free consultations to discuss your situation and how to better manage your sleep patterns for optimal wellbeing and mental clarity. Take solace in taking control of your health and make sleep a priority!

Shavonne James, LCSW is a Licensed Clinical Therapist and founder of Paper Cranes Counseling, a private group practice connecting wellness seekers with culturally-affirming, holistic, care. They have openings for individuals that are working through matters of identity, interpersonal relationships, and the inner child. Contact them at www.papercranescounseling.com