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There is a significant correlation between sleeping patterns and mental health. A healthy sleeping pattern is essential for optimal mental health. However, a majority of university and college students present irregular sleep-wake patterns and get insufficient sleep throughout the night. Undeniable, irregular sleeping patterns can be quite detrimental for mental health. Studies have found that decreased sleep quality has been correlated with higher levels of depression, anxiety and stress.  

Sleep is essential for restoring the body and mind. There are two main stages of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM). The NREM stage involves deep sleep and allows the body to drop it’s temperature, relax the muscles and decrease the heart rate. This stage is vital for enhancing immune system functioning. The REM stage includes dreaming and causes the body to increase its temperature, blood pressure and heart rate. This stage is essential for improving learning, memory and emotional health. Studies have found that chronic sleep deprivation can be linked to altered brain systems and neuroendocrine systems that is akin to the changes found in stress related disorders. These changes may include reduced sensitivity of serotonin receptors as well as a change in the management of the hypothalamic-pituitary-adrenal axis. Ultimately, sleep deprivation may lead to impaired physical and mental functioning. 

So how can you proactively improve your sleep schedule?  

Caffeine intake

Caffeine is a stimulant, which gives the body a surge of energy. Studies suggest that consuming caffeine six hours before sleeping can negatively impact the quality of sleep. Limiting caffeine intake as well as consuming it earlier on in the day can help reduce some of the detrimental effects of the drug. 

Exercise 

Exercising has been linked to better sleep quality. One study positively related weight lifting to improved sleeping, strength and quality of life as well as decreased symptoms of depression. 

Sleep hygiene 

Sleep hygiene refers to a fixed agenda of behaviours. This includes maintaining a regular sleep schedule. Setting a regular sleep schedule involves sleeping and waking up at a consistent time, every day. Sleep hygiene also includes limiting noise and distractions from the sleeping environment, practicing relaxation and mindfulness-based stress reduction as well as limiting substances such as caffeine, nicotine and alcohol.