End sleep deprivation to boost mental health

Daily excercise can help

You have grocery shopping to do. Your kids need help with school projects. The slide deck for tomorrow's presentation is only half done. The list goes on, and stress mounts. You manage to get your to-do list done by consistently sacrificing one simple thing: sleep.

Most believe sleep is expendable. No big deal to give it up. Not true! Consistently getting less than seven hours of sleep a night can compromise both your physical and mental health.

"Chronic sleep deprivation stresses your body and mind," says Dr. Matthew Angelelli, chief of psychiatry for Sentara Healthcare. "Lack of sleep suppresses your immune function, leading to autoimmune diseases and other health issues. It also affects your ability to think and cope with stress."

Most adults need at least seven hours of sleep each night. However, more than one in three American adults say they don't get the recommended amount of sleep, according to the Centers for Disease Control and Prevention.

Why can't I sleep?

"The number one reason people struggle with sleep - besides sleep apnea - is depression," says Dr. Angelelli. "When people get depressed, they tend to worry a lot, disrupting their sleep rhythms."

This causes a distressing cycle. Depression robs you of sleep, and when you don't sleep enough, you can feel depressed.

Of course, a slew of other factors can affect how you sleep - pain, too much light, loud noises, caffeine, everyday worries, overeating before bed, some medications and an overall poor sleep environment.

How does a lack of sleep affect my mental health?

Chronic sleep deprivation affects how well you perform at work and school. It also affects relationships across the board – coworkers, spouse, kids and friends.

"Sleep deprivation can make you function at the same level as having two or three alcoholic drinks," Dr. Angelelli points out.

According to the National Sleep Foundation, insufficient sleep causes:

• Lack of energy
• Mood changes, including feelings of stress, anxiety or irritability
• Poor or risky decision-making
• Reduced attention span
• Sleepiness
• Slower thinking
• Worsened memory

You are also less safe while driving or operating equipment if you don't get enough sleep.

Adolescents who don't get enough sleep tend to be angrier and more impulsive. Mood swings, feelings of depression and a lack of motivation are also more common.

Lack of sleep exacerbates diagnosed mental disorders, such as bipolar disorders.

"You can become manic or depressed, bringing things out of balance," Dr. Angelelli says.

How does sleep affect my physical health?

The stress that poor quality sleep creates becomes a slippery slope for physical health, Dr. Angelelli explains.

According to the American Heart Association, chronic sleep deprivation can contribute to:

• Dementia - Lack of sleep causes a buildup of beta amyloid protein in the brain, a key component in risk for Alzheimer's disease
• High blood pressure - During normal sleep, your blood pressure goes down. Having sleep problems means your blood pressure stays higher longer.
• Illnesses - Sleep loss reduces natural killer (NK) cell activity, which increases the risk for cancer and viral infections; generates the production of a substance known as inflammatory cytokines, which increases the risk for cardiovascular and metabolic disorders; and reduces the production of antibodies, which increases the risk for infections, according to the CDC
• Type 2 diabetes - Better sleep improves blood sugar control.
• Weight gain - People who sleep fewer than seven hours a night are more likely to have a higher average body mass index and develop obesity. Not getting enough sleep can affect the part of the brain that controls hunger. It also makes you crave more sweet, salty and starchy foods.

How much sleep do I need?

Here are guidelines from the National Sleep Foundation:

• Newborns (0 to 3 months): 14 to 17 hours
• Infants (4 to 11 months): 12 to 15 hours
• Toddlers (1 to 2 years): 11 to 14 hours
• Preschoolers (3 to 5 years): 10 to 13 hours
• School-age children (6 to 13 years): 9 to 11 hours
• Teens (14 to 17 years): 8 to 10 hours
• Adults (18+ years): 7 to 9 hours

How to get better sleep

First, exercise daily. Moderate-to-vigorous exercise can increase sleep quality for adults by reducing the time it takes to fall asleep. Additionally, physical activity can help alleviate daytime sleepiness.

Second, set a time to go to sleep and wake up - even on weekends.

Other tips:

• Avoid caffeine, alcohol, tobacco and nicotine before bed
• Don't eat a big meal late at night or spicy, fattening foods. This can cause acid reflux.
• Establish a relaxing bedtime routine
• Set a cool temperature
• Stop using electronics at least an hour before bed. They stimulate your brain and the blue light emitted by many devices disrupts the natural production of melatonin, a hormone that facilitates sleep and can throw off your circadian rhythm.
• Use a white noise machine or app
• Use a good quality mattress and pillows

"Just like any other goals you have, you have to treat sleep like a priority, or it can slip away," Dr. Angelli says.