Get a Good Quantity of Quality Sleep (A Wellness Wake-up Call)

Introduction

This was initially intended to be the focal point of the previous blog post, as mentioned in the earlier entry titled "Tips for Mental Health Care (1)." If you haven't had the chance to explore that post yet, I strongly recommend you visit it; I assure you, it's quite insightful. The reason for the slight detour was deeply rooted in my heartfelt desire to convey a crucial message to a dear friend grappling with thoughts of suicide. To that friend, I believe you're reading these words, and I want you to recognise that God acknowledges your pain. The motivation behind this divergence comes from a compelling sense that you are destined for greater things, even if that may not be evident in your current circumstances.

Importance of mental health care

1. Improved physical well-being
2. Productivity
3. Resilience against setbacks and adversity
4. Improved quality of life
5. Social contribution
6. Prevention of mental health conditions

Mental Health Care Tips continued

1. Embrace Self Compassion
2. Try gratitude journaling
3. Nurture Healthy Relationships
4. Establish Boundaries
5. Get a Good Quantity of Quality Sleep (A wellness Wake-Up Call)

Whether you're a dedicated university student burning the midnight oil, a multitasking working parent, or a committed single or engaged professional, if sleep deprivation is part of your routine, it's a red flag for your overall health, especially your mental well-being. Dear fellow wellness champions heed this important message: no matter how hectic life gets, prioritizing quality sleep is non-negotiable. While I may not fully grasp the intricacies of your daily grind, science unequivocally emphasises the significance of both the quality and quantity of sleep. To my fellow medical students, amidst the demanding journey, please prioritise getting the restorative sleep you deserve. Your health is your greatest asset!

The general guidelines for the recommended sleep amount according to age group are listed below:

• Newborns (0-3 months): 14-17 hours per 24 hours (including naps)
• Ages 4-12 months: 12-16 hours per 24 hours (including naps)
• Toddlers (1-2 years): 11-14 hours per 24 hours (including naps)
• Preschoolers (3-5 years): 10-13 hours per 24 hours (including naps)
• School-age children (6-12 years): 9-12 hours per 24 hours
• Teens (13-18 years): 8-10 hours per 24 hours
• Adults (18-65 years): 7-9 hours per 24 hours
• Adults (65 +): 7-8 hours per 24 hours

How does sleep deprivation affect your mental health?

Did you know that research showed that those who averaged 6 hours or less of sleep per night were about 2.5 times more likely to have frequent mental distress compared to those who slept more than 6 hours?

The interplay between sleep and mental health is a complex dance, where one can influence the other. While researchers are still unravelling the exact causes of certain psychological disorders, it's clear that changes in sleep patterns play a significant role. Have you ever heard the advice to “sleep on it” before making a decision? It is because adequate sleep is indispensable for optimal brain function, impacting memory, concentration, and emotional regulation. In the delicate balance of mental well-being, veering away from the norm can lead to challenges.

Quality sleep (how well you sleep) is crucial for emotional regulation. Depriving yourself of adequate sleep may contribute to the prevalence of irritability and anger in Nigeria (just a thought on the side).

According to the Sleep Foundation, good sleep quality is defined by the following characteristics:

• You fall asleep soon after getting into bed, within 30 minutes or less.
• You typically sleep straight through the night, waking up no more than once per night.
• You’re able to sleep the recommended amount of hours for your age group.
• You fall back asleep within 20 minutes if you do wake up.
• You feel rested, restored, and energized upon waking up in the morning.

When sleep-deprived, your emotional resilience takes a hit, making it challenging to navigate stressors. This, in turn, may manifest in various mood alterations, including heightened irritability, feelings of anxiety, depression, and increased anger and aggression. Research has shown a correlation between sleep and the correct functioning of the amygdala, the region of the brain that is associated with emotional processes.

I've noticed a direct link between my mood and the quality of my sleep. There are times when I find myself easily angered or irritated, and occasionally, a sense of sadness lingers without any apparent reason. Have you, too, been grappling with mood alterations?

Consider this gentle nudge: prioritise the quantity and quality of your sleep. It's not merely about getting a good amount of sleep; it's about embracing the rejuvenating power of undisturbed, consistent sleep patterns.

Poor sleep could also exacerbate the symptoms in individuals with bipolar disorder (more on this in future blog posts) and trigger mania, psychosis, or paranoia in susceptible individuals.

Beyond mental health, inadequate sleep is linked to various unfavourable physical health consequences, including heart disease and type 2 diabetes

Conclusion

By acknowledging the intricate relationship between mental health and quality sleep, prioritizing an ample amount of rest becomes indispensable. This commitment extends beyond enhancing optimal brain function; it encompasses memory consolidation, heightened concentration, emotional regulation and overall physical health.

If sleep issues persist, consider seeking professional assistance for effective resolution. Remember, your mental health deserves the same level of priority as your physical well-being. With the right actions taken in the right way, you pave the way for enduring mental well-being.

References

Blackwelder, A., Hoskins, M., & Huber, L. (2021). Effect of Inadequate Sleep on Frequent Mental Distress. Preventing Chronic Disease, 18(18). https://doi.org/10.5888/pcd18.200573

Centres for Disease Control and Prevention. (2022, September 14). CDC - How Much Sleep Do I Need? - Sleep and Sleep Disorders. CDC; CDC. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Cherry, K. (2023, January 23). What Effect Does Sleep Have on Mental Health? Verywell Mind. https://www.verywellmind.com/how-sleep-affects-mental-health-4783067

OptimumSleep. (2021, March 21). How Much Sleep Do You Need For Your Age? OptimumSleep. https://optimumsleep.com/recommended-sleep-by-age

Suni, E. (2020, December 17). Sleep Quality: How to Determine if You’re Getting Poor Sleep. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep

You are significant! (A letter to my suicidal friend)

 

You are significant! (A letter to my suicidal friend)

Dear Friend,

It feels like an eternity since someone genuinely cared about your feelings. Even when they claim to listen, their words of reassurance ring hollow, telling you everything will be fine. You've concealed the shards of glass piercing your heart for far too long. The storm outside mirrors the turmoil within, fuelled by an addiction that makes you question your worth.

An unsettling echo whispers that you're a burden, even to the friend who's carried the weight with you. Life itself seems to lose its value, with a haunting refrain suggesting that your absence would improve the world. Amidst the daily chaos of your parents' fights, you remain invisible, unnoticed.

In the classroom, your thoughts seem to echo in the void of indifference. Despite a lifetime of serving God, your father's eventual passing leaves you questioning, "Why me?" If I haven't quite captured the intricacies of your heartbreak and struggles, I urge you to stay with me as you read on.

You are significant! In the darkest moments, remember, there's a glimmer of hope waiting for you. Though the struggle may feel overwhelming now, tomorrow holds the promise of something better. It's okay if you can't fully fathom why you're fighting this battle; each challenge is a forge shaping your strength.

A cherished book I turn to daily imparts a profound truth: adversity begets endurance, and endurance moulds the character's maturity. I hear you questioning if you've endured enough, hesitant to continue in a seemingly unjust and harsh world. I want to assure you—the world needs you. Deep within you lies something the world's adversaries don't want you to discover, a radiant essence waiting to be tapped into.

You were purposefully created to be a beacon, radiating the light of Christ. Yes, the world has fallen, and you may have been scarred by the cruelty of others or circumstances beyond your control. In your battle, please know, you are not alone.

Cease carrying your burdens in solitude. This Jesus, of whom I speak in reverence, invites you to relinquish all your cares to Him and to trust that He will graciously handle them. No human cares for you as profoundly as He does. In those moments of overwhelming emotions, when His presence is your companion, seize the opportunity to bask in His boundless love. Pour out your heartache to Him, for His compassion knows no bounds.

You are an extraordinary blend of brilliance, humour, intelligence, and courage. Despite facing formidable challenges, you stand resilient, earning my admiration beyond measure. Nurture your mental well-being and unlock the immense potential within you by actively seeking growth and self-discovery.

Wrap yourself in the boundless love of Christ, finding your true worth in His timeless words. Open up to trusted individuals around you, carefully chosen instruments meant to aid you on your journey. Approach life one step at a time, and don't forget to shower yourself with love.

As a persistent voice whispers that the world might be better without you, drown it out by asserting that you hold a wealth of gifts meant to enrich the world. While the journey may seem daunting, resist the lies that urge you to surrender. Always remember, you are significant!

5 free suicide helplines in Nigeria if you or someone you know is at risk:

SURPIN Helpline Nigeria- is a 24-hour helpline giving counselling, support, and referral services for persons facing depression, anxiety, substance use, and suicidal thoughts in Nigeria, with counsellors fluent in Hausa, Igbo, and Yoruba. Call them on tel:080 0078 7746

Mentally Aware Nigeria Initiative (MANI): This platform offers free, confidential, 24/7 support to young people in Nigeria who are dealing with emotional problems like anxiety, depression, eating disorders, family problems, bereavement, loneliness, relationships, stress, self-harm, suicide, and trauma. They can be found on every social media network.

The Human Development Initiative is a nonprofit organisation that provides all Nigerian residents with compassionate, discreet, and cost-free phone support. They have amiable, sympathetic, and encouraging volunteers. Regardless of age, gender, beliefs, or ethnicity, HDI supports individuals in all these categories. You can reach them on their website, via SMS, or by calling 0808 0551 376.

The Cece Yara 24-Hour Child Helpline is intended for children and teenagers who have experienced sexual abuse. The trained experts who work at the Cece Yara 24-Hour Child Helpline provide information, support, and guidance to help stop or report child sexual abuse in Nigeria. In addition to offering referral services for other parts of the nation, they organise emergency help in Lagos State and Abuja.

Nigerian Suicide Prevention Hotline- For people who are contemplating suicide, Nigeria also has an emergency suicide prevention hotline. They provide 24/7 confidential support and guidance to young people who are struggling with suicidal thoughts, along with training programmes for local councils, medical professionals, and school personnel. Additionally, they involve volunteers and communities in suicide prevention initiatives. You can visit their website at https://nigeriasuicideprevention.com/ or call them at +234 806 210 6493, +234 809 210 6493, or +234 809 210 6493.

You can also reach out to me via echoesofsilencebyt@gmail.com

Love,

The Wellness Warrior.