Insomnia, anxiety, depression, back pain… Many factors can affect your sleep. We don’t always realize how important sleep is and that one or two hours less sleep can affect your mood. Sleep has an important restorative function; it should not be overlooked. And this means a mattress against back pain but also good sleep hygiene. We explain how mental health affects your sleep.
- What is a mental illness?
- Different types of mental disorders
- The importance of a mattress for back pain
- Our back pain mattress recommendations for better sleep
- The prefrontal cortex and sleep
- Mental health and sleep
- The Effects of Lack of Sleep on Your Mental Health
- Does depression cause insomnia?
- Medical treatments for insomnia
- Our recommendations for better sleep
What is a mental illness?
There are more than 200 types of mental illness, according to the American Psychiatric Association. She describes mental health as a health problem involving changes in emotions, thinking, and behavior. Mental health problems can affect self-confidence, happiness, emotions, appetite, sleep, and more.
Many factors contribute to mental health problems. This can be genetic, for example, if you have a family history, but it can also come from your past experiences, such as trauma or abuse. Mental illness can occur at an early age or later. It can also occur a few years later, after an incident, by the influence of certain medications or because of certain medical conditions.
The main signs of a mental health disorder are:
- Not succeeding in eating, not hungry
- No longer wanting to go out, not seeing your friends
- Have little or no energy
- Feeling sad, feeling pain
- Feeling helpless and hopeless
Finally, mental disorders can develop, such as hallucinations or hearing voices. A person with mental illness may suffer from paranoia, for example.
Different types of mental disorders
Different signs and symptoms characterize mental disorders. Here are the main mental disorders:
- Anxiety disorders
- Behavioral disorders (often in children)
- Eating disorders
- Substance use disorders, such as substance abuse or drugs
- Mood disorders
- Personality disorders
- Psychotic disorders
- Bipolar disorder
The importance of a mattress for back pain
Nearly 9 out of 10 French people suffer from back pain. And this affects your mental health. Therefore, it is important to choose a back pain mattress. To do this, here are our tips for choosing your back pain mattress:
Choose the right level of firmness.
A soft mattress is not suitable for back pain. But neither is a mattress that’s too firm. You have to find the right balance with a balanced mattress. A mattress that is too firm will accentuate your back pain because it will not fit your body, while a soft mattress will not support your spine.
Have a good box spring
The importance of good box spring should not be overlooked. It is just as important as a good mattress. Indeed, it absorbs a third of your movements during the night. It ensures good ventilation and temperature regulation, as well as the maintenance of your mattress. This provides better support for your spine.
For this, you can check out our page on the best box springs as well as our buying guide to find a mattress and box spring set.
Change your bedding regularly.
To have good bedding, we recommend changing it every 8 years. A worn mattress or damaged box spring can cause back pain. This recommendation depends, of course, on the quality of your bedding and its components. You’ll keep a natural latex mattress longer than a foam mattress.
Our back pain mattress recommendations for better sleep
Whether it’s a memory foam mattress or a spring mattress, you need to check the quality of the mattresses for back pain. These must have at least three support areas to maintain your spine.
The prefrontal cortex and sleep
Poor sleep affects different parts of the brain, such as the prefrontal cortex and amygdala.
The prefrontal cortex is in charge of reasoning and decision-making. It has an impact on the amygdala, which corresponds to the response to fear. If this area is affected, there is an increase in cortisol level, equivalent to the stress hormone. As a result, if you are tired, you may be more anxious about stress, fear, or fighting.
To avoid this, we advise you to sleep between seven and nine hours a night. We advise using electronic devices before bedtime to avoid blue light, such as computer or phone screens. It would help if you also avoided caffeine and theine. If you want to drink a hot drink before going to sleep, we recommend you lean for herbal tea.
In addition, to have better sleep hygiene, it is recommended to create a sleep routine, i.e., go to bed simultaneously every day. You can also do meditation or read a book to help you sleep better.
Mental health and sleep
Mental health plays on the difficulty of falling asleep. Indeed, these are sleep disorders such as chronic insomnia. The Sleep Foundation explains the benefits of good sleep. Indeed, it shows that good sleep brings a better quality of life and prevents mental disorders. It reduces the rate of suicide, depression, and absenteeism.
If you think you may be suffering from a medical or mental disorder, we advise you to see your doctor promptly.
The Effects of Lack of Sleep on Your Mental Health
The change in mood
If you sleep very badly, you’ll dread your awakening. You will wake up in a bad mood, feel irritated and stressed. There is an important link between sleep quality and mood. Indeed, if you are tired, you will have trouble concentrating and being more sensitive. We, therefore, advise eds not to make sleepless nights, for example.
Between work, school, and our personal activities, we often lack time to take a nap and rest. As a result, when we get tired, we tend to postpone our homework and activities.
Fatigue is a vicious circle; you will sleep less to do what you did not do the day before and vice versa. However, this lack of sleep will penalize your effectiveness and behavior. You’ll have less desire to go out, to move, and you’ll be less motivated.
The change of the body
Of course, if you shift your sleep hours or sleepless, you’ll unintentionally change your routine. For example, you will eat at different times.
“Lack of sleep can weaken the ability to manage stress and expose it to diabetes, osteoporosis and cardiovascular disease.” (Gruber, 2012).
Sleep has a restorative function for the body. A person’s way of acting will be different whether they slept well or not the day before. Lack of sleep causes apathy and exhaustion, which can also disrupt your mental health and your body. This is a disease to be taken seriously.
Does depression cause insomnia?
Depression is the most common mental illness. It affects more than 300 million people worldwide.
Emotional disturbances can cause sleep problems. As a result, depression can cause sleep disturbances. In addition, medications such as antidepressants can also cause insomnia. Indeed, some psychotropic drugs can have stimulating effects, which can interrupt sleep. We’ll introduce them to you later.
In addition, hormones and neurotransmitters are affected by a lack of sleep. The axis between the hypothalamus and the adrenal and pituitary glands is affected, which increases stress.
Depression can also cause sleep apnea as well as hypersomnia. They are characterized by airway blockage and repeated awakenings at night. This can lead to weight gain or loss, a risk of heart attack and stroke.
Medical treatments for insomnia
What are the medications for insomnia? There are many treatments for better sleep: chemical drugs, natural treatment, essential oils… We present them to you:
Antidepressants affect neurotransmitters such as dopamine, serotonin, and norepinephrine. They help regulate sleep cycles. However, it is a vicious circle. Indeed, some antidepressants can have stimulating effects, which can cause insomnia.
Antipsychotic medications help fight insomnia. They are also used for people with schizophrenia. They help relieve insomnia through their sedative effects. Unfortunately, they have risks of creating daytime drowsiness.
There are many sleeping pills for sleep disorders. There are benzodiazepines and non-benzodiazepine sleeping pills. These are the most commonly prescribed medications. They are known to have a sedative and anxiolytic effect, which helps reduce insomnia. However, if you consume a lot of them, they may lose their effectiveness.
Melatonin is considered a sleep hormone. It is a hormone secreted naturally during the night and promotes falling asleep.
It is a synthetic hormone that flight attendants have long used to combat jet lag. However, melatonin has many side effects such as dizziness, tremors, migraines, nausea, and much more.
Be aware that these medications should be taken with caution. We recommend that you make an appointment with your doctor if you want to take medication for insomnia, whether natural or chemical. Indeed, they can cause many side effects, sometimes irreversible. This is a susceptible subject.
Our recommendations for better sleep
We just saw that mental health affects your sleep. As a result, here are our recommendations for sleeping better:
- Dine light before you sleep
- Don’t drink caffeine and theine drinks at night
- Focus on sports in the morning or at noon rather than in the evening
- Take a warm bath before going to sleep
- Don’t use your electronic devices
- Use earplugs and night masks if needed
- Adjust the temperature of your room; it should not be too hot or too cold.
- Choose a good mattress in dubai and a good box spring
- Find your sleep routine
- Don’t drink alcohol before going to sleep
You now have some key tips for getting back to quality sleep. Be aware, however, that these tips do not work for everyone. Indeed, each person is different and reacts differently.