Psychotherapy
Self-Help Plymouth
SLEEP
Sleep is one of the most important components of our daily routine. For many with mental health problems sleep is difficult; often having problems getting to sleep, staying asleep or waking too early.
The amount of sleep needed varies from person to person, on average ranging between 4-10 hours a night. The amount of sleep we need also changes with age, as children and teenagers it is suggested the need excess of 8 hours sleep a night and as we grow into old age we need less sleep but more rest (such as catnapping). Not getting enough sleep over a prolonged amount of time can have negative effects on both the body and our mental state.
Regular lack of sleep increases your risk of some serious medical conditions, such as obesity, diabetes and heart disease. A lack of sleep has also been linked to reduced life expectancy. Sleepless nights have an effect on our mental health as well, losing sleep for one night effects our mood, leading to increased irritability and lower mood, but in prolonged states of not enough sleep it can lead to mood disorders such as depression and anxiety.
There are outside factors which will affect the amount you sleep. Stimulants are the main cause of sleep disruption as they make the brain and body more alert. Common stimulants are caffeine, antidepressants, and appetite suppressants.
A Good Nights Sleep will Improve you health by...
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Sleep can help you lose weight- this is due to people who are deprived of sleep having lower levels of Leptin (chemical with makes you feel full) and higher levels of Ghrelin (hormone which make you feel hungry).
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Sleep decreases risks of Heart Disease- increased heart rate and increased blood pressure are associated with sleep deprivation. These increases put a strain on the heart which over a long amount of time leads to damage being done.
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Sleep lowers risk of Diabetes- missing out on our deepest stages of sleep has been linked to the development of type 2 diabetes by changing the way the body processes glucose.
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Sleep can boost the immune system- prolonged lack of sleep reduces the effectiveness of you immune system, meaning you are less able to fend of germs and will get every cough and cold being spread around.
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Sleep effects your mental wellbeing- a lack of sleep for just one night can leave people irritable and moody the next day, long term this can lead to mood disorders such as anxiety and depression. Lack of sleep is heavily associated with depression and anxiety.
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Sleep increases fertility and sex drive- sleep disruptions may cause trouble in conceiving due to be reducing the amount of the reproductive hormones produced. Lack of sleep is also associated in a lower libido and less interest in sex.
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Establish a routine
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Avoid stimulants
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Avoiding catnapping
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Increasing exercise
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Try relaxation techniques/sleep training aids
In the long run in order to catch up on the sleep lost you have to catch up on the sleep you have lost. This won’t happen in one night, it needs to be gradual. It is best to start recovering from sleep on a weekend as people generally have more opportunity to lie in. start by adding an extra hour or two to you night’s sleep, do this by going to be when you are tired rather than when you planned and allow your body to wake up naturally without an alarm. In the beginning this will lead to you sleeping on excess of ten hours a night. After a while (dependent on your amount of sleep deprivation) your body will sleep for the normal amount of time. This may take weeks!
How do I increase the amount I Sleep?
