{"id":15355,"date":"2023-11-20T21:49:29","date_gmt":"2023-11-20T21:49:29","guid":{"rendered":"https:\/\/sleepy-visvesvaraya.209-59-154-116.plesk.page\/?p=15355"},"modified":"2023-11-20T21:49:29","modified_gmt":"2023-11-20T21:49:29","slug":"sleep-hygiene-and-its-impact-on-mental-health","status":"publish","type":"post","link":"https:\/\/kynetdesign.in\/watergap\/2023\/11\/20\/sleep-hygiene-and-its-impact-on-mental-health\/","title":{"rendered":"Sleep Hygiene and its Impact on Mental Health"},"content":{"rendered":"<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4377487\/#:~:text=Hormones%20such%20as%20growth%20hormone,in%20glucose%20and%20lipid%20homeostasis.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Several hormones<\/span><\/a><span style=\"font-weight: 400;\"> are regulated during the sleep cycle, and without positive sleep hygiene, those cycles can face severe disruptions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Evidence suggests that many metabolic processes and hormones are impacted by your sleep quality, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Growth hormone<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Melatonin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cortisol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leptin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ghrelin<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Mental Health and Sleep: What Your Hormones and Metabolic Processes Do<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All of these hormones are closely regulated during sleep, and even minor disruptions to sleep quality can cause:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased risks of obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased risks of diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased risks of insulin insensitivity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dysregulation of leptin and ghrelin<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With the right sleep hygiene, you can increase the chances of successful sleep for the right length of time at the right time of day. Doing so boosts your mental and physical health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most important things that happens during sleep is that residual toxic compounds that have built up while your brain is active during the day get removed. This process also helps to consolidate memory, moving short-term memories into long-term memories. Memory formation long-term is aided by improvements to synaptic transmissions and synaptic strength in the brain, which only happens with sustained sleep quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good levels of sleep and growth hormone can encourage endocrine system regulation, which reduces oxidative stress on the brain.<\/span><\/p>\n<h3><b>Cortisol<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Research has found that getting the right levels of sleep at night helps to suppress cortisol, one of the primary stress hormones your body produces. Disturbances to good sleep quality or length can encourage higher levels of cortisol, which subsequently block REM sleep and lead to higher stress throughout the day.<\/span><\/p>\n<h3><b>Metabolic Hormones<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When your sleep is disrupted, it causes problems with metabolic hormones like leptin and ghrelin, which are responsible for insulin resistance and appetite management.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience regular sleep disruptions, it increases your risk of metabolic syndrome and obesity because of the changes in leptin, ghrelin, and insulin.\u00a0<\/span><\/p>\n<h3><b>Growth hormone<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Growth hormone is something often attributed to bodybuilders who want to put on more muscle mass. However, studies indicate that growth hormones can improve mood and cognition, too. It has an effect on endocrine changes, which can help regulate water body mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tangentially, research has found a correlation between patients who undergo surgery that reduces growth hormones and levels of depression. As such, being able to regulate sleep and encourage stable growth hormone levels could potentially improve mood by reducing depressive symptoms.\u00a0<\/span><\/p>\n<h3><b>Leptin<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Leptin helps regulate the energy balance in your body, suppressing hunger and decreasing excess fat. If you are not getting the right amount of sleep, then you might have an increased appetite or general moodiness without a lot of energy during the day.\u00a0<\/span><\/p>\n<h3><b>Ghrelin<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ghrelin plays an important part in knowing when to eat. It also helps trigger the release of growth hormones from your pituitary gland. It protects your heart health and insulin levels. Without the right levels of ghrelin, there are cascading effects across all levels of health, which can impair mood.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Mental Health and Sleep: How to Boost Sleep Hygiene<\/span><\/h2>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6456824\/\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> have found that people who experience sleep deprivation have increased levels of negative moods such as sadness, irritability, frustration, and anger. Conversely, they also experience a decrease in positive mood. Sleeplessness is a common symptom of mood disorders like anxiety and depression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Given these overlapping relationships, it is important to learn how to boost sleep hygiene so you can have improved mental health.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Getting Mental Health Treatment with Water Gap Wellness Center<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are still struggling with poor mental health quality and sleep problems, it might be the result of a more extreme mental health disorder, in which case, professional treatment from a mental health clinic might be in order.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water Gap Wellness Center is a premier <\/span><a href=\"https:\/\/watergapwellness.com\/\"><span style=\"font-weight: 400;\">mental health program and treatment center in Pennsylvania<\/span><\/a><span style=\"font-weight: 400;\">. We specialize in several mental health disorders, including those whose symptoms include poor sleep quality like depression and anxiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With Water Gap Wellness Center, clients benefit from personalized <\/span><a href=\"https:\/\/watergapwellness.com\/treatment-services\/outpatient\/\"><span style=\"font-weight: 400;\">outpatient mental health services<\/span><\/a><span style=\"font-weight: 400;\"> with flexible scheduling. We offer partial hospitalization programs, intensive outpatient programs, and traditional outpatient programs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With mental health and dual diagnosis services, our clients can participate in relapse prevention through exposure therapy, recreational activities, daily group therapy, as well as individual weekly sessions with our on-site clinicians.<\/span><\/p>\n<p><a href=\"https:\/\/watergapwellness.com\/contact-us\/\"><span style=\"font-weight: 400;\">Contact us at Water Gap Wellness Center<\/span><\/a><span style=\"font-weight: 400;\"> to learn more about mental health and sleep quality. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Several hormones are regulated during the sleep cycle, and without positive sleep hygiene, those cycles can face severe disruptions.\u00a0 Evidence [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15356,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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