Why getting enough sleep is important for mental health, as study shows link between sleep and depression
A bad night’s sleep can ruin the next day, but consistently not getting enough sleep can be damaging to your mental and physical health.
A new study has suggested that consistently sleeping fewer than five hours a night can increase the risk of depression. The results were similar between those who were genetically inclined towards sleeping for shorter periods and those who were not.
Researchers from University College London (UCL) analysed genetic and health data from 7,146 people recruited by the English Longitudinal Study of Ageing (ELSA) and found that short sleep was associated with the onset of depressive symptoms.
Professor Andrew Steptoe, head of Behavioural Science and Health, UCL Institute of Epidemiology and Health Care, said: “Suboptimal sleep and depression increase with age, and with the worldwide phenomenon of population ageing there is a growing need to better understand the mechanism connecting depression and a lack of sleep.
“This study lays important groundwork for future investigations on the intersection of genetics, sleep, and depressive symptoms.”
Why is sleep so important for mental health?
Sleep is crucial for our bodies and brains to recuperate and rejuvenate after each day, and helps with overall functioning. When we consistently have poor sleep, it can profoundly impact how we function and feel, Lisa Gunn, mental health prevention lead at Nuffield Health, tells Yahoo UK.
Lack of sleep can lead to:
Poor emotional regulation
Stifled creativity and problem-solving
Reduced efficiency and productivity
Poor memory recall
Tiredness
Lack of motivation and concentration
Sleep and mood are also closely connected, Gunn says, adding: “It’s been found that poor or inadequate sleep can cause irritability and stress… Prolonged sleep deprivation has also been associated with depression, anxiety, and in extreme cases, thoughts of suicide or self-harm.”
How much sleep should we be getting?
According to the NHS, the average healthy adult usually needs around seven to nine hours of sleep. However, some people are genetically predisposed to sleep either less or more, and the amount of sleep you get can be affected by age, health and personal circumstances.
However, you may be suffering from sleep problems, such as insomnia, if you aren’t able to get an adequate amount of sleep often. Symptoms of a sleep problem include:
Finding it difficult to fall asleep
Lying awake for long periods at night
Waking up several times during the night
Waking up early and being unable to get back to sleep
Feeling down and having lower moods
Having difficulty concentrating
Being more irritable than usual
How do you treat sleep problems?
Luke Cousins, regional physiology lead at Nuffield Health, says that some sleep issues can be prevented by improving sleep hygiene. This refers to your sleep environment and behaviour before bed that can impact how much and how well you sleep.
He recommends:
Setting a routine
Stick to the same bedtime and activity times every day and try to avoid the temptation to nap. Aim to wind down at least an hour before bed.
Journaling
To prevent worries from interrupting your sleep, take some time to write them down before you go to bed. Create a to-do list and postpone thinking about bothersome issues.
Making your bedroom a place to relax
Make sure the bedroom is dark, comfy and quiet. Good air quality and room temperatures are also important - the ideal room temperature for sleeping is between 16C to 19C.
Prioritising diet and exercise
Eat a balanced diet throughout the day and aim to avoid eating large meals for at least two hours before bed. Try to get at least an hour of exercise a day, but don’t exercise in the two hours before bed.
Turning off all electronic devices
Social media is addictive, but phones and laptops emit a blue light that can keep us awake and prevent the release of melatonin. Avoid looking at screens entirely for two to three hours before bed.
However, if you need help getting to sleep due to insomnia or other health issues, discuss treatment options with your GP. These might involve sleeping tablets which can only be taken for a short period of time, or cognitive behavioural therapy that can help you identify what is affecting your sleep and introduce new techniques to get to sleep.
More information about mental health:
How to talk about mental health with your mates, after Kate Middleton and Prince William reveal shocking stats (Yahoo Life UK, 4-min read)
The most common mental health conditions – and where to get help (Yahoo Life UK, 5-min read)
Mental Health Awareness Week: How to spot the signs of male depression and address it (Yahoo Life UK, 6-min read)
