Insomnia, or the inability to fall or stay asleep, is a huge issue among many people across the world. In the US, 1 in 3 adults suffers from this affliction. Unfortunately for these people, insomnia has been linked to clinical depression. It can make symptoms of depression in sufferers worse, as well as being a possible cause of it.
Since getting a good’s nights rest is so important, you’ll naturally want to make sure that you’re getting enough of it. This is how much sleep you should get to avoid depression – and how you can improve your sleep schedule.
The Causes Of Sleeplessness
It’s important to note that it isn’t just laying in bed for hours on end with only a bit of sleep that can be damaging to your mental wellbeing. The quality of sleep that you get is also a hugely important factor. Since sleep is a restorative state in the human body, you need enough good quality sleep to ensure that you stay healthy and well.
Certain sleep disorders such as sleep apnea can lower the quality of sleep that you get, even though you might still be getting a full night’s rest. Similarly, seasonal affective disorder, otherwise known as seasonal depression, can also mess with your sleep. This happens because, with the changing seasons, your sleep-wake cycle can be negatively impacted.
The Perfect Amount of Sleep
Leading experts all agree that the right amount of sleep per night for the average adult is between 7-9 hours. Any less or more than that could cause you a wealth of problems, including an increased risk of forming clinical depression.
Of course, there are certain times where you may need more sleep than this, such as if you’re sick with the flu. However, in general, 7-9 hours seems to be the sweet spot for most people. Anything less than 7 hours a night can make you feel extremely irritable. In contrast, more than 9 hours can make you feel very low and negative.
How To Improve Your Sleep Schedule
Anyone who has insomnia or other sleeping problems knows that you can’t just wish yourself to sleep. Thankfully, there are tactics that you can employ which may help you fall asleep faster, as well as having a better night’s rest in general.
Avoid caffeine, alcohol, or nicotine in the evening, as well as limiting your use of screens before bed. As well as that, try to get regular exercise and eat a healthy, balanced diet. If you find that your mind races when you try to sleep, try yoga or meditation. Along with all this, never use your bed for anything other than sleeping and sex. Your mind needs to recognize that you’re in a relaxing environment when you settle down for the night.
In some cases, all of these things might not work for you. If they don’t, you may need to visit your doctor to find out if there are any other underlying causes for your insomnia. They may prescribe you sleeping pills or an anti-depressant that also helps with sleep problems.
A good night’s rest is vital to both our mental and physical health. Insomnia and other sleep disorders can cause so many problems, including clinical depression. To avoid this, you’ll need to practice good bedtime habits, as well as seeing a doctor if your symptoms don’t improve. Look after yourself and remember that you need to stay rested if you want to keep your mind healthy.
Do you know someone who suffers from insomnia? Share this article with them to show them the tricks that will help them to get a better night’s sleep.