Why We Are Struggling With Mental Health | Look No Further Than Sleep
We are struggling with our mental health in alarming ways!
There is a significant increase in depression, anxiety and even thoughts of not being here anymore (avoiding using the s word). One of the most overlooked causes are sleep problems which are heavily linked to mental health issues.
Look at the data:
Sleep problems are a better predictor of full-blown depression than: thoughts or wishes of death, feeling worthless, weight problems, and fatigue.
40-95% of depressed patients have poor sleep quality.
Chronic insomnia increases risk of depression by 40X, also increases risk of onset or recurrence
Insomnia and major depression among teens are reciprocally related (Roberts RE, Journal of Affect Disorder, 2013)
60-70% of patients with generalized anxiety disorder report sleep problems.
Sleep problems one month after trauma are predictive of PTSD at one year.
Anxiety is triggered by sleep loss in women more than men.
Greater insomnia symptoms are associated with recent non-suicidal self-injury (Bandel, Behavior Sleep Medicine, 2018)
Curvilinear relation between total sleep time and suicidal ideation and attempts. Lowest with sleep 8-9 hours nightly (Chiu, Hsiao-Yean, 2018)
11% decrease in suicide plans for every one hour increase in sleep duration. (Chiu, Hsiao-Yean, 2018)
So, the data is solid that we must sleep 8.5-9.5 hours and varies depending on age. Teens actually need 8-10 hours which surprises almost everyone and explains why their mental health is so poor.
Here are some ways to get better and more sleep:
1) Cutoff brain 1-2 hours before you want to fall asleep (write down fears, worries, and thoughts versus keeping them in your head)
2) Cutoff electronics 1 hour before bedtime and wear blue light omitting goggles 1-2 hours before you desire to fall asleep
3) Set a consistent bedtime so your body can train itself versus being random
4) Visualization
5) Progressive relaxation
6) Gratitude prayer (state of gratitude linked with more peaceful rest)
7) Breathing practices that mimic sleep
8) Meditation
9) Gentle story
10) Go back into a dream
11) Cutoff caffeine 8 hours prior to sleep time (time needed for it to pass out of your system)
The sleep recommendation could go on and one but use the resources I presented in the end of the video to get an appointment with a sleep specialist in your city. Your mental health will thank you!
Want to be the first to sign up for my sleep course when I release it... text 770-637-5710.
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