Advertising
Advertising

Study Finds Lack Of Sleep Can Severely Harm Your Mental Health

Study Finds Lack Of Sleep Can Severely Harm Your Mental Health

Between jobs, schooling, kids, family, and everything in between, it is not uncommon to see people pushing their days extra long, just to fit all of their errands into it. This does not leave a lot of extra time in the night to get a good nights sleep.

About two thirds of Americans say they do not get a good nights sleep during the week, according to a survey taken by the Sleep Foundation. The lack of sleep is caused by many different factors, especially amongst different generations. Many people feel like it is simply not possible to get enough sleep, and that they function fine without the requisite 8 hours – but what long term impacts could this have?

Whatever the reason that you may not be getting enough sleep, there are a number of adverse effects it has on your mental health. Hopefully you will be able to find some extra time to sleep, or maybe you can make some changes before you start to suffer from one of the following mental disorders.

Advertising

Depression

There are studies using different methods and populations that have estimated that about 65% to 90% of adult patients with major depression, and about 90% of children with depression experience some kind of sleep problem. Most of these people suffer from insomnia, however there are some cases that are linked to obstructive sleep apnea.

Bipolar Disorder

Studies report that 69% to 99% of patients experience insomnia or report less need for sleep during a manic episode of bipolar disorder. In bipolar depression, however, studies report that 23% to 78% of patients sleep too much while others may experience insomnia or restless sleep.

Anxiety Disorders

Sleep problems affect more than 50% of adult patients with generalized anxiety disorder.  One study found that younger people with an anxiety disorder took longer to fall asleep, and slept less deeply, when compared with a control group of healthy children. While insomnia is less likely to cause anxiety as it is depression, it is certainly very likely to worsen existing anxiety.

Advertising

ADHD

Sleep problems affect 25% to 50% of children with ADHD. Typical problems include difficulty falling asleep, shorter sleep duration, and restless slumber. A lot of cases of ADHD are liked with a number of different sleep disorder breathing-related issues, as well as restless leg syndrome, and other different disorders.

If you are worried about what your sleep habits may do to your mental health, there are some different things you can try to help you get rid of your insomnia

Lifestyle changes

If you are a drinker or a smoker, it would be best to just give them both up altogether, but doing so is not always practical for everybody. Simply try to avoid them before bed time.

Physical activity

Regular aerobic activity helps people fall asleep faster, spend more time in deep sleep, and awaken less often during the night.

Advertising

Good sleep hygiene

Good “sleep hygiene” is the term often used to include tips like maintaining a regular sleep-and-wake schedule, using the bedroom only for sleeping or sex, and keeping the bedroom dark and free of distractions like the computer or television.

Cognitive behavioral therapy

Because people with insomnia tend to become preoccupied with not falling asleep, cognitive behavioral techniques help them to change negative expectations and try to build more confidence that they can have a good night’s sleep.

If doing some of these absolutely do not help you get a better nights sleep, there is always an option of trying various sleep medications. Of course, if you fall into one of the mental disorders, there are medical treatment options to help you as well.

Advertising

To learn more about sleep disorders, and how they can effect you, follow this link to a study done by Harvard.

Featured photo credit: https://pixabay.com/en/users/geralt-9301/ via pixabay.com

More by this author

Michael Daws

Aircraft Painter, Sports & Lifestyle Blogger

20 Things To Make A Relationship Last 5 Ways to Deal with Snow Runoff in the Garage 25 Different Ways To Eat Hummus. #5 Is Absolutely Authentic! 25 Creative Products That You Never Knew You Needed 10 Shocking Health Benefits of Juicing, With Recipes!

Trending in Health

1 Can You Stop Depression from Damaging Your Brain? 2 Why You’re Feeling Tired All the Time (And What to Do About It) 3 How to Practice Guided Meditation for Sleep to Calm the Mind 4 How To Overcome Anxiety and Feel More at Ease (Part 2) 5 10 Health Benefits Of Avocado

Read Next

Advertising
Advertising
Advertising

Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Advertising

Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

Advertising

So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Advertising

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

Advertising

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

Read Next