The Importance Of Sleep

Our world moves so quickly and can pull us in many different directions at once. Work, school, family, kids, friends, hobbies, and so on. It can be difficult to find time to slow down and for many, adequate sleep is one of the first things to suffer.  

Sleep deprivation negatively affects our physical bodies in multiple ways, creating damage and disruption to our hearts, our circulation system, our metabolism, and our immune system. It creates deficits in our memory and our cognitive functioning. Sleep deprivation also makes it harder for us to process and manage our emotions, which can lead to mental health difficulties.

When we consider impacts on mental health, it is believed that sleep has a bidirectional relationship, which means that sleep can be both a cause and consequence of a mental health disorder. Consider the following: poor sleep -> fatigue -> difficulty in cognitive processing -> worry and stress -> declining mental health -> poor sleep, and the reinforcing cycle continues. How can we stop this cycle?

A number of interventions can be useful for individuals struggling with sleep difficulties. First, we can make small behavioral changes to improve our sleep hygiene. Maintaining a consistent schedule of sleep and wake times, limiting exposure to bright lights and especially the blue light of electronics prior to bedtime, and limiting consumption of alcohol, tobacco, caffeine, and large meals prior to bedtime can reduce sleep difficulties. An increase in daily physical activity and exposure to sunlight can improve our natural body rhythms and improve our sleep. A consistent practice of relaxation techniques and/or meditation can also be beneficial.

Cognitive behavioral therapy adds a cognitive piece to the above behavioral changes, with a goal of challenging the negative thought patterns which inhibit sleep and reframing them in a more positive, realistic light. As part of this process, a sleep diary may prove helpful to identify patterns of behaviors and thoughts which are present. Acceptance and commitment therapy uses non-judgmental mindfulness and experiential exercises designed to foster acceptance of an individual’s experience with insomnia. This acceptance is believed to create flexibility and to decrease counterproductive efforts such as forcing oneself to sleep.

These are just a few of the ways therapy can help.  A final note: if sleep apnea or other medical condition is suspected to be the cause of sleep difficulties, it is best to seek the advice of a healthcare professional and pursue appropriate assessment.

The mental health therapists at our office offer counseling for a variety of issues including trauma using EMDR, depression, anxiety, grief, and couples counseling. We work with kids, teens, adults, and couples. We also offer online counseling services which can be great for people with busy schedules or for people who live in parts of Pennsylvania with limited counseling options. You can check out our website to see the full list of counseling services that we offer. Or, Schedule An Appointment here.