Sleep and mood: Here’s how the two are connected

When you’re sleep-deprived, your immune system may be compromised, and you may find it difficult to remember things or concentrate. Because sleep plays a major role in your physical and mental health. If you don’t have a good night’s sleep, expect your mood to suffer. It has been proven that sleep can affect your mood, and mood can also affect the quality of your sleep. On World Sleep Day, March 15, learn about the connection between sleep and mood.

How does lack of sleep affect mood?

According to a 2019 study published in JMIR Mental Health, there is a strong influence of sleep quality on a person’s mood the next day. In fact, there is a link between sleep deprivation and mood swings. An increase in anger is one factor.. People who get enough sleep every night have less emotional outbursts like anger. They also show less aggressive behavior, according to a 2018 study published in Curious,

Lack of sleep can mess with our emotions. When we don’t get enough shut-eye, we become angrier and more irritable. Neurologist Dr Prashanth Makhija says that our brain struggles to process emotions properly without enough sleep. Being sleep deprived messes up the part of our brain that deals with emotions, making us more likely to react negatively to things.

How many hours of sleep is required daily?

For most people, getting seven to nine hours of sleep each night helps keep them in a good mood, the expert says. It’s like charging a phone overnight to get enough power for the day ahead.

How can a bad mood cause sleep problems?

When we’re brooding and depressed about things, it’s hard to switch off emotionally at night. Negative emotions, such as stress or sadness, can make our minds race when we should be relaxing. That’s why a bad mood can lead to sleep problems, making us feel tired and cranky the next day.

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How to Improve Sleep Quality for Better Mood?

One way to sleep better is to find healthy ways to de-stress and relax before bedtime. Here are some more tips:

1. Mindful meditation

Sit quietly for a few minutes, focus on your breathing and let go of any tension or worries. Mindful meditation helps calm your mind and relax your body, preparing you for a restful night’s sleep, says Dr. Makhija.

2. Limit screen time

Avoid looking at screens like smartphones, tablets or computers before going to bed. The blue light emitted by these electronic devices can interfere with your body’s natural sleep cycle by suppressing melatonin production.

3. Create a relaxing environment

Calm your bedroom by dimming the lights and playing soothing music. Creating a relaxing environment signals your brain that it’s time to relax and prepare for sleep.

4. Journaling

Write down your thoughts, feelings, or any worries you have in a journal before going to bed. Journaling your thoughts can help clear your mind and reduce stress, making it easier to drift off to sleep.

5. Physical activity

Engage in light exercise such as walking or gentle stretching earlier in the day to promote a good night’s sleep. Regular physical activity helps reduce stress and tension, making it easier to relax and fall asleep at night.

6. Limit caffeine and alcohol consumption

Avoid caffeinated beverages like coffee, tea, or energy drinks in the evening, as they can interfere with your ability to fall asleep. Likewise, limit alcohol consumption before bed, as it can disrupt your sleep cycle and lead to restless nights, the expert says.

7. Practice gratitude

Take a moment before bed to reflect on the positive aspects of your day and be thankful for them. Focusing on the good things in your life can clear your mind of worries and foster a sense of peace and contentment, making sleep easier.

8. Stick to a sleep schedule

Try to go to bed and wake up at the same time every day, even if it’s a holiday. Being steady helps regulate your body’s internal clock and makes it easier to fall asleep.

9. Limit daytime naps

A short nap can be rejuvenating, just avoid sleeping too long or too late in the day. Limiting naps during the day can ensure that you are tired enough to fall asleep easily at night.

10. Watch your diet

Avoid heavy or spicy meals close to bedtime as well as large amounts of fluids. Eating light meals can prevent digestive problems that can cause discomfort and disrupt sleep.

Also, spend time outdoors during the day to expose yourself to natural sunlight. Sunlight helps regulate your body’s internal clock and promotes the production of serotonin, which contributes to feelings of well-being and happiness, improves your mood, and helps regulate your sleep-wake cycle.