Rest, snooze, nap, slumber, doze. Words that all describe an essential human activity – sleep. While many understand that quality sleep can benefit physical health, some underestimate the impact on mental health. In short, poor quality or low sleep is known to increase negative responses to stress and decrease the experience of positive emotions (Columbia University, 2021). Determining if our mental health leads to poor quality or low sleep or if sleep contributes to mental health conditions is an often a “chicken or egg” scenario that therapists may help uncover. Alongside comprehensive medical evaluation to rule out things like insomnia, restless leg syndrome, obstructed airway (apnea) and/or nutritional deficiencies – therapy can help.

Improving sleep often requires lifestyle or habit changes which is a one aspect of mental health care. These changes could include anything from de-cluttering your bedroom, not lying in bed for hours waiting to fall asleep but proactively leaving the space to do some gentle stretching, journaling, or even taking an as needed medication prescribed by your doctor. A quote by Tom Roth reads “sleep is an investment in the energy you need to be effective tomorrow”.

Check out the information below to track your sleep and help collaborate with your provider to find solutions and inform goals. You can learn more about intentional rest in the form of guided meditation called Yoga Nidra!

• National Sleep Foundation FREE PDF: Take one week to document your sleep and several contributing factors and impacts. The resulting information supports you and your therapist in the creation of treatment plan objectives intended to support your mental health goals by way of quality rest and sleep.
• Non-sleep deep rest, traditionally called “Yoga Nidra”. There are many apps and YouTube videos offering guided yoga nidra practices. The Yoga Nidra Network offers many free recordings by certified practitioners

NOTE: Due to the impact on brainwave lengths if you have a history of epilepsy, seizure conditions, or active night terrors - please consult with your doctor(s) prior to use.

Resources:

How Sleep Deprivation Impacts Mental Health (March 16, 2022). Columbia University, Department of Psychiatry.

Yoga Nidra Network: www.yoganidranetwork.org/nidras/

Video: Sleep and Mental Health Disorders: An Overlooked Treatment Issue by Dr. Dawn Elise Snipes

https://www.youtube.com/watch?v=uBuvfxz3ppg