Sleep Well

Sleep is beyond important for our mental health, as well as physical health. Research shows that sleep is crucial for:

• Memory and information retention

• “Cleaning” the brain of waste

• Body temperature and blood pressure regulation

• Strong immune system

• Muscle building and tissue repair

Sleeplessness also increases:

• Risk for anxiety and depression

• Suicidal ideations

• Aggression/bullying

• Difficulty concentrating

for adolescents and teenagers. Unfortunately, sleep is commonly overlooked – high school and college students need at least 8 hours of sleep to function.

It is important to get the proper quantity of sleep and good quality sleep. Here are some tips on how to sleep well:

• Go to bed and wake up at the same time, be consistent!

• Create a bedtime routine

• Avoid blue light or bright light before bed

• Don’t exercise or eat too close to bedtime

• Be aware of how alcohol and caffeine affects your sleep

It is common for someone to suffer from insomnia, or the difficulty to fall/stay asleep, at one point or another in their lifetime. Start by adjusting your sleep habits if you are struggling with insomnia. If it persists or worsens, discuss with your doctor what the next steps to help you sleep better can be.

Want to learn more? Recommendations on this topic:

• How sleep affects your emotions

• Sleep Is Your Superpower

• The benefits of a good night’s sleep – Shai Marcu

• Dr. Blake Zakarin Discusses the Relationship Between Sleep, Mental Health, and Suicide

Books:

• Why We Sleep by Matthew Walker