Sources: BBC, Newport Institute,BMJ Open. 2017; 7(9): e016873, Sleep. 2010 Sep 1; 33(9): 1139–1145.
Sleep is important for everyone, but it has an even more profound impact on teen mental health. Not only can sleep deprivation itself be the symptoms of more serious problems like depression, but it can also lead to other symptoms that disturb your quality of life.
However, as a busy teenager, it’s easy to keep sleep a lower priority in lieu of academics, extracurriculars, sports, friends, and even a little extra time on your phone. So, why should you prioritize sleep? Sleep is important to maintain and improve your mental health to feel rested and ready to tackle the day. According to a study on Self-reported sleep patterns and quality amongst adolescents: cross-sectional and prospective associations with anxiety and depression by Faith Orchard, “Those who reported sleeping badly at the age of 15, but didn't have depression or anxiety at the time, were more likely than their peers to be experiencing anxiety or depression when they reached 17, 21 or 24 years of age.”
This trend proved to be true in the same study with adults as well. While not all sleep problems guarantee mental health problems, it can certainly excarberate the likely chance of gaining one. Already, sleep has been proven to have negative effects like irritability, withdrawing from loved ones, lack of motivation, brain fog, and increased mistakes due to fatigue. According to BBC, “The eminent Oxford University neuroscientist Russell Foster has found that this link doesn't only occur in depression. Disruption to circadian rhythms – the natural sleep-wake cycle – is not uncommon among people with bipolar disorder or schizophrenia.”
Lack of sleep also impacts student learning greatly, which can lead to poorer mental health. It can disrupt memory, retention, and socialization as a student might be irritated all day without sleep. According to Newport Institute, “When an individual is deprived of sleep for an extended period, the risk increases of having physical health problems such as cardiovascular disease, weight loss or gain, Type 2 diabetes, and elevated cholesterol. Additionally, sleep disturbances are linked to high-risk behaviors, such as drug or alcohol use”.
Sleep is something that is beneficial and necessary for everyone, but for those who are young and/or have mental health disorders, it is one of the highest priorities to manage their mental health and keep it at a satisfactory baseline level. Good sleep can lessen the symptoms of anxiety and depression, and can also decrease the frequency of the associated symptoms.
So, how do you actually get good sleep hygiene?
Here are 7 ways to work on that!
Avoiding caffeine after lunch
No naps!
Consistent wake up times
Some form of exercise that tires you
Turning off all devices one hour before bed
A consistent bed time routine
Go to bed around the same time each night
While the changes may seem minor, they can do wonders for your sleep hygiene, and lead to a better quality of life, no matter who you are. For those with mental health conditions, it is even more imperative to make these changes to potentially see some benefits when it comes to managing their mental health.
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