As much as we may not always want to believe it, sleep is critically and crucially important for not only our mental health, but our physical health as well. We need sleep. Ideally 8+ hours every day. It doesn’t matter how much or how little we enjoy sleep, it doesn’t matter if we have things we have to do – we need to prioritize sleep in order to better care for our mental health.
But we don’t.
In fact, most of us are barely sleeping at all, and often it is our own fault. Yes, being parents, working extra hours, and other issues somewhat outside of our control can contribute to a lack of sleep and poor sleep quality, but often times we’re also making decisions that make it far more difficult for us to fall asleep, stay asleep, and get the amount of sleep that we need.
Smartphone and Screen Use Prevents Quality Sleep
It doesn’t matter if you “feel relaxed” or your phone “helps you fall asleep” as many people claim. Screens excite the brain and overwhelm your ability to process the day, which means that you’re staying up later and the quality of sleep you receive is worse. No matter how busy you, how much you have to do, or how relaxed you feel on your phone, you need to be off your phone at least 30 minutes to an hour before bed.
Smartphone Use and Poor Productivity
We are not done blaming smartphones. That is because another issue caused by smartphones is poor productivity throughout the day. When we’re spending 3+ hours on our phone (or more!) we’re not completing the tasks we need to complete, including self-care, and so we experience what’s known as “revenge bedtime procrastination.” We stay up later and later because we’re upset we didn’t have time during the day. But we did have time, we just spent it on a phone instead of doing other tasks.
Working in the Bedroom
Our brains make associations all day, even without us realizing it. One such association is how you should feel when you’re in a specific space. It’s why you feel differently in an office than you do at home – because your brain has associated the office with specific emotions and the home with others.
The same is true of rooms, and that includes your bedroom. If you do work in your bedroom, or you exercise in your bedroom, or you play video games in the bedroom, then your bedroom becomes associated with staying awake. Bedrooms should be for only sleep and romantic intimacy, so that your mind and body know to get tired the moment you walk inside.
Not Going to Bed
It should go without saying, but these days – especially because our hours in life tend to be less consistent – we have a habit of only going to bed when we feel tried and ready rather than setting up a time for bed that makes sense for our schedule. For example, if you need to get up at 6am every day, you should be starting the process of going to sleep by 9:30pm (to give yourself 30 minutes for some type of pre-sleep routine).
Many people wait until they’re ready to go to sleep, or start the process of going to sleep at a late hour, like 11am, and not falling asleep until 11:30 or even midnight, extending themselves beyond what their bodies need. Start the process of going to sleep earlier.
Failing to Address Your Mental Health
Part of what keeps us up are issues like anxiety and depression. We need to be more proactive in helping address any untreated anxiety and stress, so that you’re always putting yourself in the best position to have a less active, more rested mind. Through therapy and lifestyle changes, it becomes possible to fall asleep easier and stay asleep longer. Because more sleep also helps improve mental health, the benefits to both are significantly greater.
Prioritizing Sleep to Do More While Awake
One of the reasons that so many of us fail to prioritize sleep is that it never feels like there is enough time in the day to do anything else. But what you’ll find if you start going to sleep at a more reasonable time is that you’re far, far more productive during the day when you enjoy your activities, and you should actually get more done – AND feel better while doing it – when you start going to sleep at a more reasonable time and get your full 8 hours.
Sleep will also help your mental health, your physical health, your stamina, and so much more. If you’re not currently prioritizing sleep in your life, talk to a therapist and start focusing on ways that you can get the rest you need.