You are probably already aware that sleep affects mood. Following a sleepless night, you can feel more irritable, snappy, and susceptible to stress. When you get enough sleep, the mood often returns to normal.
Not only does sleep affect mood, but it may also affect mood and mental states. Anxiety heightens agitation and arousal, making sleep difficult. Stress also affects sleep by arousing, awakening, and alerting the body. Individuals who are constantly stressed or who exhibit abnormally exaggerated reactions to stress often experience sleep problems.
If you've ever struggled to get through the day after a night of tossing and turning, you're well aware of sleep deprivation's disruptive impact. Mood swings, such as increased irritability and frustration, can make it significantly more challenging to cope with even minor daily stresses.
Sleep deprivation will make it significantly more challenging to cope with even mild stress. Daily annoyances can quickly escalate into significant sources of irritation. You can find yourself frazzled, irritable, and irritated by minor problems. Sleep deprivation can also become a cause of stress. You may recognize the importance of getting a good night's sleep but then worry that you will be unable to fall or stay asleep each night.
According to the Institute of Medicine, insomnia is a widespread sleep disorder affecting 30 million Americans. Insomniacs have difficulty falling or remaining asleep. When sleepless nights continue for more than a month, the condition is classified as chronic. Frequently, people who have chronic insomnia note that the problem comes and goes, with several days of sound sleep accompanied by a period of insufficient sleep.
According to studies, people with insomnia who learned to identify and alter anxious thoughts slept better than those who took sleeping pills. Whatever the reason, adopting safe sleep habits increases the likelihood of resting. Sleep, like food and exercise, is a fundamental component of health.
Ways to Improve Your Sleep
Consider the following measures for overcoming unhealthy habits and optimizing your sleep.
Establish a restful sleeping atmosphere. Maintain a dim, comfortable, and quiet space, and avoid bringing devices such as a monitor, television, or phone into the bedroom. Exposure to stimulating objects and light from computer and television screens may affect melatonin levels, a hormone that controls your body's internal clock.
Avoid discussing or resolving upsetting or anxiety-provoking circumstances just before bedtime; as with exercise, addressing tough subjects increases anxiety and can result in a pounding heartbeat. Protect the quality of your sleep by resolving any unpleasant issues well in advance of bedtime.
Establish a sleeping routine. Maintain a consistent sleep schedule. Each day, except on weekends, go to bed and wake up at the same time. Avoid sleeping in too early. If you go to bed before you're asleep, you risk lying awake in bed and developing anxiety. This will only exacerbate the difficulty of drifting off.
Take fewer naps. Late afternoon naps could disrupt nighttime sleep.