Why Sleep is so Important to Our Mental Health

27.3.2017

Like all other animals, humans need sleep to refresh our minds recover from the challenges of the waking day. But almost everyone, at one point or another, has problems sleeping - or feels they are not sleeping well enough. When we sleep well, we feel invigorated. We feel that we have the mental capacity to deal with the day.

Mindfulness training can help you get the rest you need.

Why is sleep important?

A good night’s sleep not only makes you feel better, it’s essential for good health and vitality. Sleep supports healthy brain function and emotional well-being. During sleep, the brain forms new pathways to help you learn and remember important information.

Sleep deprivation has the opposite effect on your mental health. When you don’t sleep properly you find problem solving difficult and you begin to feel low. Your emotions become unstable and, if that continues for too long, it can lead to mood disorders, such as depression and anxiety.  Your physical health can be also be compromised. Prolonged sleep deprivation leads to illness and causes chaos in the body.

When people are significantly sleep deprived, it’s almost impossible for them to make good decisions. The meltdown at the Chernobyl nuclear power plant, the grounding of the Exxon Valdez oil tanker, and the explosion of the Challenger space shuttle have all been ascribed to excessive sleep deficits. But even minor sleep deprivation leads to poor decision-making.

Mindfulness training can help

In a study comparing mindfulness and sleeping tablets, 30 adults with insomnia either received mindfulness training or sleep medication. Sleep diaries and observations were used to assess insomnia symptoms. The study suggests that mindfulness training is at least as effective as medication in aiding insomnia.

Meditation lowers your cognitive and physiological activation at bedtime. A study by the University of Utah showed that participants trained in mindfulness had better control over their behaviour and emotions during the day. That made them more rested at bedtime and in a better position to get a good night’s sleep.

Another study compared the effects of a sleep education class with participants taking a mindfulness course. All those involved were middle-aged adults with chronic sleep disturbances. Those in the mindfulness group had less fatigue, insomnia and were less likely to suffer with depression.

Mindfulness techniques to improve sleep

• Prepare for sleep before you go to bed by dimming the lights.
• Avoid looking at anything with a screen - a mobile phone, tablet, laptop or TV immediately before sleep.
• When you go to bed, bring your attention to the present moment. Let your attention rest on your breath. Maybe imagine you’re blowing it breath far away.
• Pay attention to your body and how it feels when breathing. Imagine yourself sinking into the mattress and relax each part of your body in turn.
• If thoughts come, imagine they’re like clouds passing through the sky. Have compassion for your thoughts, no matter how troubling they are. Remember, they’re just thoughts.

The long-term effects of sleep deprivation can be serious. If you’re having difficulties with sleep it’s important to find a solution that works for you. Mindfulness can help, but be sure to speak to your doctor and consider therapy if the issue persists.

If you’re having difficulties with sleeping and would like to find out how mindfulness training could help, contact rachel@mindfulnessworks.com or call (+44) 01223 750660