Tips For Good Sleep Habits
Turn off the lights, fluff those pillows, and close your eyes. It's time to get some more sleep . Did you know about 1 in 3 adults do not get enough sleep according to the Centers for Disease control. Busy schedules, tasks, and Netflix binging keep us up at night and those morning alarms come quicker and quicker each day.
How Much Sleep Do I Need?
Sleep is so important. During this time our bodies are able to rest and recover. The amount of sleep we need is determined by our age. According to this data from the Mayo Clinic, you’ll need the following amount of sleep every night:
Infants : 12 to 16 hours 1-2yrs : 11 to 14 hours 3-5yrs : 10 to 13 hours 6-12yrs : 9 to 12 hours 13 - 18yrs : 8 to 10 hours Adults : 7+ hours
Not getting enough sleep puts you at risk for depression, heart disease, anxiety, and obesity among other issues. Getting enough sleep can help to combat these issues and improve your overall mental health.
Boost Your Mood
Depression is a common mental health issue that millions of people deal with each year. According to the National Institute of Mental Health 17.3 million adults (7.1% of the U.S) population deal with depression each year. Sleeping helps to hit the refresh button on your mood each night. Cutting this short will not only make you tired, but can trigger depression and a bad mood.
When you are tired, your body doesn’t have the energy it needs to deal with the tasks of the day. This can lead to frustration, fatigue, and an overall sour mood. When you get a full night’s sleep you’ll wake up refreshed and full of energy, which can help to combat depression.
Clear Thoughts + Focus
Getting enough sleep helps to keep you focused throughout the day. This will allow you to clearly process your decisions during the day and avoid cloudy judgement on important choices. You’ll have clear and focused thoughts throughout the day.
For example, if you created a goal to wake up, grab a healthy snack, and do a 30 minute workout in the morning, a lack of sleep might cloud this judgment when that 6 a.m. alarm goes off. This can also be said for big decisions at work, with family, and other decisions you’ll make throughout the day. More sleep = more focus.
No More Stress
Could more sleep be the cure to a less stressful day? According to a study by the American Psychological Foundation, adults who sleep less than 8 hours per night are more likely to report symptoms of stress. Their report found that 53% of adults reported feeling sluggish or lazy, 38% reported feeling irritable, 29% reported having trouble concentrating, and 25% reported feeling a lack of motivation.
A full night of rest can combat stress that is rooted in a lack of patience, and frustration. When you are tired you are more likely to get agitated because you are more irritable due to a lack of sleep. While other aspects of the day can be stressful, the one aspect you have control over is getting enough sleep.
Sleep can be very advantageous to your mental health. Data shows many adults don’t get recommended 7+ hours of sleep each night. When you set your alarm and make sleep a priority it can help you to combat stress, and boost your mood. Sleep can also help you to have clearer thoughts, maintain focus, and have more motivation throughout the day. It’s time to get some more sleep.
Need some help with getting more sleep? KQH Mental Health Counseling is here for you. Contact us today to get started on your journey.