How a Good Night’s Sleep Can Create Peace of Mind
By Yolande Clark-Jackson
Maybe you don’t track the amount of sleep you’re getting each night, but for sure you feel the effects of not getting enough of it. Many wonder, “Does sleep relieve stress? The answer is yes.
According to research, people who sleep experience less stress and anxiety and people who don’t get adequate sleep suffer from three times the amount of mental distress. Our bodies and minds need a break and sleep is the most natural way for us to get it.
“Sleep allows not only our body to stay still and rest for a while, it also allows our brain to rest while replenishing our energy and creativity," says Christiana Ibilola Awosan Ph.D., LMFT, a New York–based marriage/couples and family therapist and founder of Ibisanmi Relational Health. Awosan adds that sleep gives us a respite from the stressors we face while awake.
But people shouldn’t wait until they are exhausted or stressed to sleep. Sleep and rest is also a form of self care. Taking time out of the day to rest or take a nap can be a way to nurture your mind and body. Being well rested allows for a greater sense of peace and clarity. Unfortunately, societal messaging can make people think that sleeping is for the lazy or for those who are not serious about getting ahead.
How cultural messaging impacts someone's ability to truly rest
“In a capitalistic society that focuses heavily on "work, work, work" and the message that "if one doesn't work, one doesn't eat" or that emphases "work as a representation of one's identity and dignity" makes it difficult for us as a society to value rest and truly rest. Because when one values rest and not overworking, one is seens as "Lazy,” says Awosan. This is especially true for Black people and immigrant populations who are often negatively perceived as those willing to “live off the government” or “not pull their weight.” But this fear has been baked into messaging across the board. “Regardless of race when one comes from a familiar background with economic challenges and/or one is currently poor or even working class in our society” this fear of being negatively perceived as “lazy” overshadows our ability to truly honor our minds and bodies' need for sleep and rest.
One way to rebel against this is to see rest as a form of resistance. Tricia Hersey, founder of The Nap Ministry, an organization that focuses on rest as resistance, wants people to reject the grind culture and use rest as a way to repair and recuperate from trauma, especially in the Black community.
Glennol Doyle, the host of the We Can Do Hard Things podcast, interviewed Hersey to gain her insights on what questions we should ask ourselves when seeking to embrace rest.
Why do we feel like machines instead of humans?
How can we resist a culture of overwhelming busy-ness?
Why does everything change when we embrace ease as our birthright
These are great questions to ask and a great way to see sleep as preventive care. But if you're grieving, suffering from anxiety, or struggling with your mental health, lack of sleep can make matters worse.
How mental health factors impact someone's inability to get a good night of sleep
Sometimes people suffer from chronic pain or have been diagnosed with sleep disorders but there are other mental health factors that impact sleep. Awosan says depression and isolation are other mental health factors that can impact one's ability to get a good night's sleep.
“Particularly if one is not able to focus or one is worrying or anxious, one is then not able to calm oneself down, which increases one's depression.” It can become a vicious cycle that results in a lot of sleepless nights. Sleep disorders lead to mental distress and mental distress can lead to sleep disorders.
On the other hand, there are many people who have learned to operate on less sleep and feel it's normal to sleep just a few hours a night. But this could all depend on other factors and how long a person is getting less sleep than their brain and body needs. So how much sleep do we need? It depends on how old you are. According to the CDC adults need to average at least 6 hours of sleep each night to avoid mental distress.
And the quality of sleep is just as important as the amount. The National Alliance for Mental Health states “Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders (such as snoring or gasping for air).” They suggest finding ways to improve sleep habits or reaching out to a professional for a diagnosis and treatment.
How do you know you have a sleep disorder and when should you seek help?
If you’re not sure if you have a sleep disorder, Awosan suggests tracking your sleep patterns with an electronic app and having a loved one track your sleep patterns for you. “It's also good to develop sleep hygiene that works for you and allows you to maintain it in the best ways that fits you and your well-being.”
Experts agree that for those struggling with sleep, it’s important to seek professional assistance such as sleep doctors if needed.
If you think you would benefit from the help and support of a professional, reach out to a Ibisanmi Relational Health Therapist. IRH therapists are trained and skilled professionals who provide a holistic approach to helping you achieve mental wellness.
You can be sure you’ll receive culturally affirming guidance suited for your unique situation. Book a 15-minute consultation here.
