There is a saying that “staying up late is the work of the wise,” but from a scientific perspective this is not necessarily true. In fact, while we sleep, our brains are not resting, but are working most actively throughout the day. In particular, Rapid Eye Movement (REM) sleep plays an important role in controlling stress and anxiety and organizing daily emotions.

However, according to a 2017 survey by the Ministry of Health, Labor, and Welfare, one in four Japanese adults complains of symptoms of sleep disorders. This is a major problem for the mental health of the Japanese population and cannot be ignored. Let’s delve deeper into the relationship between sleep and mental health and find ways to improve your mental health by reviewing your own sleep habits.

Surprising Fact: REM Sleep and Mental Health

On average, we spend about 8 hours, or one-third, of our 24-hour period sleeping. This is the time our brains spend resting and preparing for the next day’s activities, but our brains actually perform a variety of tasks during that time.

Sleep is divided into two main phases: REM sleep and non-REM sleep. Non-REM sleep is further divided into three stages, transitioning from deep sleep to shallow sleep. Later, in REM sleep, the eyes are active and most dreams are dreamed.

This REM sleep is closely related to mental health. It is best known as the dreaming phase, but its role does not stop there. According to neuroscientists, during this phase the brain processes daily events and emotions, regulates stress hormone levels, and reduces anxiety.

Surprisingly, it has been shown that during REM sleep the brain is most active throughout the day, organizing the day’s information and providing new perspectives for problem solving. Additionally, sleep research shows that when we learn new skills and information, it is actually anchored and integrated in the brain “while we sleep.” This is the scientific support for the feeling that things are organized when we sleep.

However, insufficient sleep duration and quality shortens the duration of REM sleep and consequently affects mental health. Long-term sleep deprivation can increase the risk of depression and anxiety disorders and decrease attention, memory, and learning ability. Studies show that people who get less than seven hours of sleep each night have a three times higher risk of depression than those who get enough sleep.

SAFE: a framework for optimizing sleep in four steps

Good sleep is critical to physical and mental health. The “SAFE” framework presented here is designed to improve sleep and mental health.

  1. Schedule: Going to bed and waking up at the same time every day regulates the body’s internal clock and creates a natural sleep pattern. Regulating the body clock is important for maintaining normal hormone secretion, body temperature regulation, and various other functions of the body. The point here is that the idea that “sleeping late only on weekends is okay” is scientifically incorrect. Having a regular sleep routine is part of a healthy lifestyle, which allows the body clock to function properly.
  2. Ambience: It is important to keep the bedroom dark, quiet, and at a moderate temperature. Bedding should be comfortable. Darkness creates the best sleeping environment, especially since light interferes with the secretion of melatonin, a sleep hormone. In addition, noise can also contribute to poor sleep quality. Quiet, pleasant music or white noise can improve this.
  3. Food & Drink: Avoiding caffeine and alcohol in the hours before bed and eating a tryptophan-rich diet (e.g., Turkey, cheese, eggs) will promote good sleep. Caffeine is a stimulant and interferes with sleep. Alcohol also causes temporary drowsiness, but interferes with REM sleep and reduces sleep quality.
  4. Exercise: Regular exercise promotes good sleep, but it is recommended to avoid it for several hours before bed. Exercise raises the body temperature, which is then lowered, which in turn causes drowsiness. Exercise just before bed, however, can raise body temperature and thus make it more difficult to fall asleep.

You’ll be surprised, and this framework will put you on the path to improving your sleep and mental health. Try these methods starting tonight as a step toward getting the rest your mind and body need. Getting a good night’s sleep will help you be more active during the day, reduce stress, and improve your overall mental health.

Categorized in:

Mental Health