Sleep Awareness Week
By: Jennifer Pineles, MA, LAC
In acknowledgment of Sleep Awareness Week, we will address the profound connection between sleep
and mental health. Why is good sleep important? According to the National Sleep Foundation (2023),
“During sleep, the body and mind go through various restorative processes, including repairing and
rejuvenating cells, consolidating memories, processing emotions, and cleansing toxins from the brain.
Good sleep can help you regulate your emotions better as well as improve cognitive skills like learning
and attention.”
In years past, it was widely accepted that poor sleep was a negative consequence of having a mental
health diagnosis. However, more recent research suggests that poor sleep can exacerbate an individual’s
existing diagnosis. (Suni, E., & Dimitriu, A. 2023)
Additionally, though Americans are excited about having an extra hour of daylight, research has shown
that the switch to Daylight Saving Time has had detrimental mental health effects. These include “mood
disturbances” not to mention a myriad of physical problems. (Coulson, M. 2023) The rationale for this is
that after the clock changes, we lose an hour of light in the morning, which throws off our circadian rhythm
since we are waking up and it’s still dark outside. Additionally, while it feels invigorating to have an extra
hour of light at the end of the day, being exposed to light when we should be winding down can affect how
much sleep we get.
Now that we have established the importance of good sleep, what do the experts say as to how much we
should get? According to the American Academy of Sleep Medicine (2019) , adults should be getting at
least seven hours of sleep a night. Of course, there will always be variations in need based on genetics
and one’s schedule, to take into account. (Columbia University Department of Psychiatry, 2022)
Teenagers need more sleep than adults but tend to get less due to their schedules. This has the
unfortunate and unintended consequence of setting this age group up for mental and physical health
issues as their brains and bodies truly need this time to rest and rejuvenate. (Suni, E., & Dimitriu, A.
2023)
The good news is that there are concrete steps we can take to improve our sleep and subsequently our
mental health as we have already established that there appears to be a reciprocal relationship between
the two. The National Sleep Foundation (2023) has initiated a program called “The Best Slept Self.” They
advise the following:
“1) Get an appropriate amount of exposure to sunlight throughout the day
2) Exercise for 30 minutes a day, five days a week
3) Designate a set time of day to eat your meals
4) Avoid substances such as smoking, alcohol, and caffeine before bedtime
5) Establish a bedtime routine, which can include a warm shower or bath, listening to relaxing music, or
reading a book
6) Remove and turn off electronic devices an hour before bedtime”
In conclusion, as we celebrate having more light in our day, it is in our best interest to pay attention to our
bodies’ and brains’ needs. There is a link between sleep and mental health, which we can take steps to
improve. We hope you can utilize some of the suggestions made in this blog post to improve your sleep
quality and become the best version of yourself!
References:
Suni, E., & Dimitriu, A. (2023, November 16). Mental health and sleep. Sleep Foundation.
https://www.sleepfoundation.org/mental-health
How sleep deprivation impacts mental health. (2022, March 16). Columbia University Department of
Psychiatry. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-
health
Coulson, M. 7 things to know about daylight saving Time. (2023, March 9). Johns Hopkins Bloomberg
School of Public Health. https://publichealth.jhu.edu/2023/7-things-to-know-about-daylight-saving-
time
How is Your Sleep Health Linked to Your Mental Health? (2023, March 8). - National Sleep Foundation.
National Sleep Foundation. https://www.thensf.org/how-is-your-sleep-health-linked-to-your-
mental-health/
American Academy of Sleep Medicine. (2019, September 13). Adult Sleep Duration Health Advisory -
AASM recommendation. American Academy of Sleep Medicine – Association for Sleep Clinicians
and Researchers. https://aasm.org/advocacy/position-statements/adult-sleep-duration-health-
advisory/#:~:text=Although%20individual%20sleep%20needs%20vary,health%2C%20productivity
%20and%20daytime%20alertness.
Suni, E., & Dimitriu, A. (2023, October 4). Teens and sleep. Sleep Foundation.
https://www.sleepfoundation.org/teens-and-sleep
