Sleep Matters: The Mental Health Connection
Most of us are guilty of indulging in screen time in today’s tech-centric era. Whether it's the appeal of the latest iPhone or the binge-worthy release of a new Netflix series, our screens often become our go-to for relaxation. But here's the paradox: far from winding us down, they're actually revving us up.
Unlocking the secrets to better sleep from a neurodiversity affirming therapist
Sleep is a cornerstone of our emotional well-being, acting as the brain’s essential processor for the intricacies of our experiences. Sleep enhances our cognitive abilities, fosters emotional resilience, and regulates our hormone levels. As a parent, you’re not only managing your own sleep schedule but also that of your child. Just as this is important for us adults, it’s even more vital for our kids, who are developing at much faster rates than we are.
Sleep plays a critical role in child development
Early childhood through adolescence is a critical time for brain development. During sleep, our bodies release hormones that aid in physical growth, cognitive functioning, emotional regulation, etc. Insufficient sleep can lead to psychosocial problems. And great sleep can support healthy development.
Sleep and Executive Function
You probably don’t need us to tell you that your executive function (planning, organizing, concentration, emotion regulation) is also impacted by sleep. Getting a full night’s sleep maximizes your efficiency at school or work the next day. And makes it easier for others to collaborate with you.
Our brains release a hormone called Human Growth Hormone (HGH) that not only plays a role in physical growth and development but also influences mental health.
Consistent and sufficient sleep helps ensure that development progresses smoothly. A good night’s sleep will likely help your child focus and participate actively in class. It may also boost self-esteem and reduce the likelihood of developing ADHD and anxiety.
Sleep hygiene tips
Establish a bedtime routine
Maintaining a bedtime routine is critical for child and adolescent development. A regular sleep schedule, even on weekends, helps regulate the body’s internal clock. However, unexpected events can disrupt routines. In such cases, it’s important for parents to prepare their kids for potential changes and equip them with the tools to adapt temporarily.
Create a sleep-friendly environment
This is especially important as it makes falling asleep easier. Sleep comfort varies for everyone, but a general rule of thumb is to minimize light exposure (stay tuned for a dedicated section on screen time). If your child is anxious about the dark and prefers some light while falling asleep, consider nightlights with self-dimming capabilities that promote better sleep.
Noise can make falling and staying asleep difficult. To address this, consider establishing quiet hours in the house. For those who are particularly sensitive to noise, using a white noise machine or app can help create consistent background noise.
Limit screen time
As the day winds down and we prepare for bed, our brain is producing a hormone called melatonin, which regulates our sleep-wake cycle. However, using electronics before bedtime can interfere with melatonin production because the light emitted by these devices disrupts our natural sleep patterns. To promote better sleep, give yourself and your kids at least an hour before bed to unwind with electronic-free activities such as reading a book, writing in a journal, etc.
Incorporate relaxation strategies into your bedtime routine
Stress often disrupts sleep, creating a vicious cycle where lack of rest triggers our body’s stress response, elevates stress hormones, and further hinders our sleep. By incorporating relaxation practices, we can calm both our body and mind, breaking this cycle and promoting more restful sleep. Some relaxation practices you can incorporate include:
Deep breathing
Progressive muscle relaxation
Yoga
Visualization
Listening to calm music
Journaling
In an era defined by speed and efficiency, finding some time for relaxation can be challenging. We often lump sleep and relaxation together, and while sleep is indeed the goal, achieving good quality rest sometimes requires a bit of preparation. As you and your child begin to incorporate these habits into your sleep schedule, you’ll notice weights being lifted as the transition to bedtime becomes easier and more relaxing.
