Sleep is like a superpower for our minds. It’s not just about resting our bodies, but also about rejuvenating our mental being. Quality sleep is crucial for maintaining good health, yet there are noticeable variations in sleep patterns among different populations worldwide, which further exacerbate existing health disparities. World Sleep Day is observed to raise awareness about the importance of sleep health, with this year’s theme being ‘Sleep Equity for Global Health’
The Power Of Quality Sleep On Mental Health:
To harness the power of quality sleep for our mental health, it’s important to establish healthy sleep habits. This includes maintaining a consistent sleep schedule, creating a sleep- friendly environment, and practicing relaxation techniques before bed.
Dr Chandni Tugnait is M.D. (Alternative Medicines), Psychotherapist, Life Coach, Business Coach, NLP Expert, Healer, Founder & Director – Gateway of Healing explained the way our brain functions during sleep which in turn has an inpact on our overall well-being.
She said, “During sleep, our brains process emotions, consolidate memories, and restore neurological functioning. Hence, a lack of it can significantly impair mood regulation, contributing to irritability, anxiety, and even depression. Chronic sleep deprivation leads to cognitive deficits like trouble concentrating, poor decision-making, and forgetfulness. It also dysregulates stress hormones like cortisol, heightening our reactivity and exacerbating mental health issues. Conversely, good sleep hygiene supports emotional resilience by allowing the mind to rest, reset, and recharge. Adequate sleep bolsters immune function, emotional intelligence, and overall psychological wellbeing.”
In addition, Prakhar Singh, Co-Founder, Relax Company said, “It’s essential to understand how sleep deprivation affects mental health in order to establish a productive environment. Adequate sleep can improve thinking, reasoning and decision making skills, ultimately benefiting people.”
Impact Of Screen Time On Sleep And Health:
Excessive screen time can disrupt the delicate balance of our sleep-wake cycle, with serious consequences for our overall health. The prevalent glow of screens, which generate blue light, interferes with the body’s generation of a compound called a hormone necessary for sleep regulation. As we immerse ourselves in the digital sphere, particularly before bedtime, our melatonin levels are suppressed, making it difficult to fall asleep and get the restorative deep sleep required for optimal health.
According to Shivam Dixit, Co-Founder and CEO of Counsel India, “Beyond the acute difficulty in falling asleep, extended screen time has far-reaching consequences for our physical and mental health. Sleep is more than just a passive condition; it helps with memory consolidation, immunological function, and emotional control. When screen time disturbs our sleep, these critical processes are jeopardised, making us more vulnerable to stress, mental disorders, and a weakened immune system.”
Furthermore, the sedentary nature of prolonged screen use contributes to a less active lifestyle, raising the risk of obesity and other health problems.
“The continual stimulus of the digital world can also cause increased stress levels, increasing the harmful impact on mental health. The constant flow of information and the need to stay connected create a loop that prevents relaxation and regeneration,” he added.
Strategies To Maintain Sleep-Wake Cycle:
Understanding and aligning with your body’s natural rhythm is key to unlocking the benefits of quality sleep. By establishing a consistent bedtime and wake-up routine, creating a calming bedtime ritual, and optimizing your sleep environment, you can pave the way for restful nights and energized days.
Dr Vishal Sehgal, who is the President at Portea suggested the following ways by which we can maintain a proper sleep-wake cycle:
- Start by setting a regular bedtime and wake-up time, even on weekends, to synchronize your body’s internal clock.
- Create a relaxing bedtime routine that includes activities like reading, meditation, or a warm bath to signal to your body that it’s time to wind down.
- Optimise your sleep environment by keeping your room cool, dark, and quiet, and invest in a comfortable mattress and pillows.
- Limit caffeine and alcohol intake, especially close to bedtime, and opt for a light snack if hungry before bed.
- Engaging in regular physical activity, at least 30 minutes most days of the week, can also improve sleep quality.
- Manage stress through techniques like meditation, deep breathing, or yoga, and seek professional help if sleep issues persist.
Prioritizing sleep isn’t just about feeling well-rested; it’s about safeguarding your overall health and well-being. Invest in your sleep, and you’ll reap the rewards of improved mood, cognitive function, and vitality.
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