SLEEP AND MENTAL HEALTH

I’m using my watch and phone App these days. I’m getting scientific about my sleep patterns (deep sleep, REM, light sleep, awake, oxygenation, etc.). Slee has everything to do with optimal mental health. Wow, it’s like night and day, literally.  When I get 7.5-8 hours of sleep, I feel great!   I have more energy, am more focused, forget less, deal better with stress, and most importantly, I do not feel depressed or anxious (something that happens when I lack sleep). 

• Stick to a schedule. We have a body clock called the Circadian Rhythm. Even the lowest life forms (cynobacteria) have a 24-hour rhythm. Everything from brain wave activity, cell repair, hormone levels, to weight loss/gain are impacted by this clock. Changes in time, temperature, and light can alter this clock.  Adults need 7.5-8 hours of sleep per night. Don’t kid yourself. Go to bed at the same time every night. This reinforces your body’s cycle-a good habit.
• Sunshine in the morning for at least 20 minutes. Exposure to sunlight, especially in the early morning, triggers the release of corticotropin-releasing hormone (CRH) from the hypothalamus, which then stimulates the pituitary gland to release adrenocorticotropic hormone (ACTH). This, in turn, signals the adrenal glands to release cortisol.
• Sleep Supplements: Magnesium: Helps with muscle relaxation and reducing cortisol.
• Ashwagandha: An adaptogenic herb that has been shown to reduce cortisol and improve sleep quality. Melatonin: A hormone that signals to the body that it’s time to sleep, which can be especially helpful if you have trouble falling asleep at a regular time. Grapefruit in the morning augments cortisol release. Cortisol is not bad; we just don’t want it ramped up at night. Optimally, we want it high in the morning hours, diminishing throughout the day. The chemical in grapefruit that can increase cortisol levels is furanocoumarin, specifically bergamottin and 6',7'-dihydroxybergamottin. Also, 32 ounces of Water first thing in the morning (before coffee).
• Create a restful environment. I put on dark screen soft thunderstorm and wave sounds, turn on my fan for white noise, do deep breathing, use a weighted blanket, and yes, put on my CPAP (only if you have sleep apnea).  Do not watch TV in your bed, look at emails or texts or any phone activity. These have blue light effect that impacts the production of melatonin and other neurotransmitters.  Don’t eat in your bed. Train your body to recognize the bed as a place to sleep.
• Pay attention to what you eat and drink. Don’t overeat or go to be hungry. Be cognizant of the amount of caffeine consumed.  If you think alcohol helps, think again. Studies show an opposite effect.  It disrupts deep sleep (more NREM and less REM sleep), and robs you of recuperative sleep.  Too much liquid and you’ll be peeing all night, robbing you of the needed recuperative rest required for optimal health.   A hot shower or bath is also calming.
• Power naps if needed.  Not 2-hour naps BTW. I’m talking about one 15- or 20-minute nap if needed.
•  Exercise.  Only do intense work outs early in the day. Some moderate exercise (30 minutes of aerobic exercise, yoga, weightlifting, a walk) will aid in the sleep process, but heavy exercise too close to bedtime can result in the release of endorphins, as well as raise the core body temperature, and that will keep you awake.  
• Manage worries. Many say, “I can’t shut my mind off.”  Our conscious mind, primarily the frontal cortex, is busy all day in problem solving, reflecting, decision making, etc., and it needs to rest.  Allow it to go offline and allow the unconscious mind to take charge (this is what happens with good sleep).  Breathing and mindfulness works great for me. 
• These are the first line of defense against physical and mental illness, and neglect of these simple practices can lead to obesity, heart disease, depression, anxiety, and a host of other problems.

Charles Joseph Popov, MA, LPC, CADC II
Resiliency Behavioral Health Services LLC
Coweta and Fayette Counties
111 Petrol Point Suite 205
Peachtree city, Georgia 30269