The Importance of Proper Sleep Hygiene on Mood and Behaviors

As a mental health professional, I believe that most if not all people recognize the importance of getting enough sleep.

In fact, proper sleep hygiene is incredibility important for a lot of things, including a person's physical and their mental health.

According to the National Sleep Foundation, the recommended amount of sleep is as follows: school aged children (9-10 hours), teenagers (8-10 hours), adults (7-9 hours).

Common challenges youth and adults can experience who do not get an adequate amount of sleep include difficulty concentrating, feelings of fatigue, increase of stress and worry, aggression issues, insomnia or poor sleep, and a declining physical and/or mental health.

Specifically, more than 50% of people who do not get enough sleep report feeling anxious or depressed and approximately 75% of people who have depression experience insomnia.

Insomnia can result in less restorative and decreased amounts of sleep.

Moreover, poor sleep hygiene is associated with higher rates of anxiety, as more than 70% of individuals who have poor sleep hygiene report feeling anxious.

Consequently, many individuals have difficulty falling asleep, thus, perpetuating the cycle of sleep challenges.

A few benefits of getting an adequate amount of sleep include improved mood, improved memory, lower stress, healthier weight management, restored energy and improved creativity.

To encourage health sleep, sometimes can include establishing a bedtime routine, having a clean room, eat dinner earlier, enjoy the sunlight during the day, take a warm shower or bath before bed.

Anther tip includes having a healthy diet.

Foods that can encourage health sleep include foods that are rich in magnesium (rice, beans, dark greens like spinach); potassium (leafy greens and vegetables and certain fruits; B6 ( fish, sunflower seeds); calcium (dairy product, nuts like almonds, citrus fruits, soy products), and melatonin (fruits & vegetables, grains, nuts and seeds).