Why sleep is so important for mental health, and how to get a good night’s sleep

Even though it is not exactly know what the precise function of sleep is everyone agrees that sleep is essential and serves a restorative purpose. Our mind and our body, they both need sleep.

There are different stages of sleep. Some may know of the REM stage. REM stands for rapid eye movement as this stage is characterised by rapid eye movements that can be observed under the closed eyelids. Dreaming often occurs in this stage of sleep. REM Sleep is thought to be most important for restoring cognitive functions such as concentration and for consolidating experiences and memories.

The average sleep duration for adults is approximately six to eight hours, while teenagers sleep eight to ten and younger children nine to twelve hours.

Most teenagers get less sleep than they actually need. There is a number of reasons for this:

• a teenagers circadian rhythm actually clashes with school

• use of devices before bed

• stressful events and more…

Too little sleep or poor sleep quality can lead to:

• Poor attention, concentration, memory

• Impaired judgement

• Slower reactions

• Negative effects on mood like irritability

Falling asleep on average takes about thirty minutes, disturbed sleep initiation per definition begins if falling asleep takes longer than one hour.

It is normal to wake up during the night.

So variability is normal and nothing to be concerned about.

So how can you help your brain and body relax to get a good night’s sleep?

Professionals call this good sleep hygiene. Sleep hygiene describes habits that are conducive to good sleep. Below you can find a couple of researchbacked suggestions that have been shown to aid good sleeping.

• Same Same Same
  Try and go to bed and wake up at around the same times every day. Even on weekends! Regularity will help your body and brain remember when it is time to sleep and when it is time to wake up.

• Bed is for sleeping
  Your bed should be only used for sleeping and sex. Try and avoid reading, gaming, texting, eating, studying, and everything else in bed. Anything else than sleeping should take place somewhere else. To help with this try to remove devices from the bedroom.
  Also your bed is not for worrying. If you have not been able to go to sleep after approx. 20 minutes and you find yourself clock-watching try to get up and do something relaxing or boring (with as little light as possible).

• Diet & Exercise
  A heavy meal before bed can interrupt sleep. Caffeine keeps you awake. Alcohol actually disrupts sleep!
  Try having chamomile tea, a glass of warm milk and only a light snack before bed.
  Any exercise at least 4 hours before bed can help with good sleep! If you like doing meditative yoga before bed that’s ok too.

I hope this helps.

Good night!