Sleep well

Our guest columnist is Maria Anastasiades, PsyD, a clinical health psychologist with Baptist Behavioral Health and chief of Psychology for Baptist Medical Center Jacksonville.

Did you know that one small, sustainable change can significantly improve your mental and physical well-being? Sleep is critical for maintaining brain health, improving memory and preventing mental health symptoms from developing.

How sleep affects mental health

Sleep difficulties can be challenging, as not getting enough rest can leave you feeling tired and irritable, and even cause trouble focusing. Chronic sleep difficulties can lead to insomnia.

Research suggests that insomnia may also increase the risk of anxiety, depression and other mental health conditions. Additionally, insomnia is often a primary symptom for people with an existing mental health diagnosis, and it can worsen mood. This suggests there is a direct impact of sleep on mental well-being. Improving sleep is an opportunity to improve overall health!

What is ‘good’ sleep?

Both quantity and quality matter. Aim for seven to nine hours of shut-eye each night, with a focus on going to sleep and waking up at the same time every day (yes, that includes weekends!).

Try to create a wind-down routine that includes all the members of your household. This might include:

• Having an evening cup of chamomile tea.
• Setting aside your devices at least an hour before bedtime.
• Taking a hot shower.
• Reading a book.

Once you’re in bed, try to relax your mind and body. You can try:

• Doing a mindfulness exercise, like “4-7-8 breathing.” Inhale for a count of four, hold for seven, exhale for eight.
• Relaxing each muscle of your body one at a time, from head to toe.
• Putting on a soothing playlist.
• Using aromatherapy, such as an essential oil diffuser or lavender linen spray.

If you find yourself waking up in the middle of the night, thinking about the next day’s to-do list:

• Consider writing a list of upcoming tasks as part of your bedtime routine. If you wake in the night thinking about them, reassure yourself that you’ll get to those things in the morning.
• Try using breathing or relaxation exercises. If your mind begins to wander, gently bring it back to the present and tune in to the feeling of comfort lying in your bed.
• If you’re still awake after a while (about 20 minutes), try reading a boring book until you feel sleepy again.
• Avoid looking at the clock or your phone, if possible. Keep nightlights in the halls and bathroom to limit having to turn on lights.

Barriers to sound sleep

Some factors outside your control might affect regular sleep, such as work schedules, new additions to the family, and even certain health conditions. If you find yourself worrying about getting enough sleep, take a moment to acknowledge those concerns and offer yourself some grace to refocus on the things you can control about your sleep habits. Don’t let that worry be the thing getting in the way of a restful night’s sleep!

If you've made some of these changes and still struggle with sleep, consider talking to your primary care provider.

Fortunately, there are lots of highly effective treatments for insomnia. The gold standard treatment is cognitive behavioral therapy for insomnia, or CBT-I. This treatment helps create behavioral schedules and manage thoughts that can get in the way of resting well. A newer treatment for insomnia is Acceptance and Commitment Therapy for Insomnia, which can help individuals who struggle with worries about sleep.

Additionally, things we do throughout the day can help us sleep better at night, such as getting regular exercise, avoiding caffeine after 2 pm, and eating a well-balanced diet.

Wherever you decide to make a change, start small so you can sustain it over time. Mental wellness is a practice of balance that can evolve with you.

Are sleep struggles affecting your mood and focus? Baptist Health’s Collaborative Care Model makes it easier for patients to access behavioral health services through Baptist Primary Care. Use the Find a Doctor tool or schedule an appointment online.