SLEEP AND MENTAL HEALTH

Ever felt like your whole day changes after a bad night's sleep? Curious how catching those extra hours can boost your well-being? In this resource, we'll explore the relationship between sleep and well-being and share effective strategies to improve sleep quality for a better, healthier you.

For young adults, 7 to 9 hours of sleep per night is recommended to support emotional and cognitive functions. However, many university students often report sleeping less than this duration.

Young adults suffering from sleep deprivation are at the highest risk of developing mental ill health, especially since these disorders often begin between the ages of 18 and 24.

Stress is a significant factor in reducing sleep quality. When stressed, you may ruminate, repeatedly focusing on negative experiences and their consequences. This persistent negative thinking makes it hard to disengage, leading to difficulty falling asleep and maintaining good sleep quality. Ultimately, contributing to experiences of psychological distress, anxiety, and depression.

But how can you improve your sleep quality, especially when feeling stressed? One proven method to reduce stress and improve sleep quality is diaphragmatic breathing. To do this, lie back on a flat surface with your knees bent. Place one hand on your upper chest and the other on your belly, just below your ribcage. Inhale slowly through your nose, filling your lower belly with air. Focus on the movement of your belly rising while keeping your chest relatively still. Then, tighten your abdominal muscles and exhale slowly through pursed lips.

Additionally, watching videos of nature scenes accompanied by soothing sounds can help you recover from stress by promoting relaxation and lowering anxiety levels.

Finally, research has found that regular exercise for 30 minutes a day can lead to an additional 15 minutes of sleep compared to those who do not exercise. However, engaging in high-intensity physical activity within an hour of bedtime can negatively affect sleep quality. So, when using exercise to de-stress, be mindful of your workouts' intensity and timing.

Improving sleep quality can significantly enhance your well-being, providing more energy and resilience. You can boost mental and physical health by incorporating techniques such as diaphragmatic breathing, watching calming nature videos, and exercising regularly. Even with busy academic or professional schedules, sleep should not be sacrificed. Prioritising sleep leads to a healthier and happier life.

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