Sleeping Your Way to Better Mental Health
May is Mental Health Awareness Month. At Mental Wellness Innovations, we wanted to make you aware of an important and even fundamental practice that is essential to long-term and stable mental health. We are referring to assuring that you and your children obtain sufficient sleep on a regular basis.
Sleep Quality Has A Major Impact On Brain Functions
Obtaining enough sleep is the foundation on which physical, mental, emotional, and relationship health rest (excuse the pun!). For children experiencing a range of stressors – natural disasters, financial and food insecurity, illness or disease, family conflict, wars, or other sources of disruption to their sense of safety, security, and stability, obtaining sleep that is long enough and of sufficient quality, to restore the wear and tear of the previous day and simultaneously prepare the mind, brain, and body for the day to come-- is absolutely essential.
While we sleep, the brain is actively filtering in and storing what was useful and relevant, discarding any information that was not important, and regulating the emotional intensity of experiences that were potentially disturbing or even traumatizing.
While we sleep, the blood and lymph vessels in the brain carry in necessary nutrients and also flush out toxins, like amyloid proteins that otherwise build up and increase the risk of dementia later in life.
While we sleep, the immune system is actively engaged in the work of repairing any tissues that have been worn down by the demands of the day. In return, this repair work strengthens the body’s ability to fight off infections and to recharge the body’s batteries to face the challenges of the next day with vital energy reserves.
Impact of Sleep Deprivation
Inadequate sleep significantly impacts both emotional and cognitive health. It can lead to difficulties with emotional regulation, increased negative emotions, and impaired cognitive functions like attention, memory, and decision-making. Chronic sleep deprivation can also contribute to mental health issues like depression, anxiety, and increased risk-taking behaviors.
Lack of Sleep and Emotional Health and Brain Functions
Increased Negative Emotions--Sleep deficiency is linked to increased negative emotional responses to stressors, irritability, and mood swings.
Decreased Positive Emotions- Inadequate sleep can reduce the experience of positive emotions and overall well-being.
Mental Health Issues-Sleep deprivation can contribute to the onset or worsening of mental health problems like depression, anxiety, and suicidal thoughts.
Impaired Cognitive Functions-Sleep loss can affect attention, memory (working memory and long-term memory), learning, and decision-making.
Difficulties with Problem Solving-It can also make it harder to solve problems and make sound judgments.
Risk of Cognitive Decline-Chronic sleep deprivation may increase the risk of cognitive decline and dementia.
Reduced Reaction Time-Inadequate sleep can slow down reaction times and make it difficult to react quickly in various situations.
Interference With Daily Functioning-Sleep deficiency can impact work, school, social interactions, and driving.
Fixing Sleep Troubles For Kids: Some Tips
For children ages 6-12, establishing good sleep habits involves setting a regular sleep schedule, creating a calming bedtime routine, and ensuring a comfortable sleep environment. Children thrive when routines foster a sense of safety, security, and stability. Therefore, bedtime routines that include, when feasible, time to talk about fears, worries, and concerns, fosters emotional resilience and prepares the child(ren) for better and more restorative sleep.
Establish a Consistent Sleep Schedule:
• Regular bedtimes and wake-up times: Aim to stick to the same schedule every day, even on weekends, to regulate the body's natural sleep-wake cycle.
• 9-12 hours of sleep: Children in this age range need 9 to 12 hours of sleep per night.
Create a Calming Bedtime Routine:
• Relaxing activities: Include activities like a warm bath, reading a book, or listening to calming music to wind down.
• Consistent routine: A predictable sequence of events helps children prepare for sleep and reduces anxiety.
• Include Connection time: Make changing into pajamas the prelude to bedtime stories, and snuggle time
Optimize the Sleep Environment:
• Dark, quiet, and cool room: Ensure the bedroom is conducive to sleep by keeping it dark, quiet, and at a comfortable temperature.
• Comfortable bed: Make sure the mattress and pillows are comfortable and supportive.
• The optimal room temperature for sleeping is generally considered to be between 60-67°F (15.5-19.4°C)
Limit Screen Time Before Bed:
• Avoid screens for at least an hour before bedtime: The blue light emitted from screens can interfere with sleep.
• Choose relaxing activities: Engage in calming activities like reading, drawing, or playing board games.
Avoid Caffeine and Manage Naps:
• Limit caffeine intake: Especially in the late afternoon and evening.
• Strategic naps: If your child naps during the day, make sure it's not too late or too long, as it can interfere with bedtime.
Get Physical Activity
• Regular exercise can improve sleep quality, but avoid strenuous activity close to bedtime. To encourage physical activity in children ages 6-12 years, aim for 60 minutes each day of moderate to vigorous activities such as aerobic, muscle strengthening and stretching activities.
Address Nighttime Fears
• Talk to your child about any fears they may have and reassure them that they are safe and loved
Mental Wellness Innovations Feel Better Packs Can help Kids Sleep
Mental Wellness Innovations (MWI) was launched to bring sources of relief, comfort, resilience, and support to children around the world affected by natural disasters, financial or food impoverishment, and various forms of trauma experienced by children. Our Feel Better Packs combine Mind/Body skills with practice strategies for children ages 6-12 years to make skill practice more fun. Our blogs are aimed at kids and parents to improve mental health literacy.
To learn more about how you can help, contact www.mentalwellnessinnovations.org.
We look forward to your involvement and engagement.