- JoJo Jensen, Dirt Farmer Wisdom, 2002
Sleep deprivation can severely impact mood. This is one area where I have a lot of experience. After my car accident, I experienced a sleep disorder and I have tried a lot of strategies for improving my sleep.
Sleep deprivation is associated with the onset of depression. As well, sleep deprivation is one of the main factors associated with rapid mood swings. In a research study, students who went without sleep for 35 hours were compared to a control group of students who had a normal amount of sleep. The students were shown disturbing and negative images while their brain activity was monitored using an MRI. The sleep deprived students had a hyperactive brain response to the images, similar to people who have a psychiatric disorder. The control group showed a modest controlled response to the images.
Sleep rejuvenates the mind and body and can improve your mood, but how much is enough sleep? Studies have shown that adults need 8 hours of sleep a night. Older adults need as much sleep as younger ones. Children and adolescents need up to 13 hours of sleep.
Some suggestions for improving sleep include:
- Go to bed and wake up at the same time
- Avoid alcohol and caffeine 3 - 4 hours before bedtime
- Use your bedroom only for sleeping - get the TV out of the bedroom
- Make your bedroom dark, cool and quiet
- Don't eat a heavy meal just before going to bed
- Don't lie in bed awake, get up and do something until you feel sleepy. Staying awake in bed sets a pattern of sleeplessness.
If you are having more serious sleep problems, you should consider talking to a medical professional. You may want to keep a sleep diary that you can review at your appointment. This may help to make the connection between your daily activities and the quality of your sleep.
One online resource for sleep is the National Sleep Foundation http://www.sleepfoundation.org/
Stay well rested and dream about your
Bright Star Dreams
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