The Powerful Role of the Body in Mental Health:
Getting Good Sleep “I lie down and sleep; I wake again because the LORD sustains me.” PSALM 3:5
The Scripture communicates that sleep is a gift from God, which we are invited to receive as part of a trusting relationship with God. We sleep knowing God doesn’t. The Psalmist recognized God’s care for us, penning: “He who watches over you will not slumber.” (Psalm 121:3) In sleep, we literally unclench our hold of all things. As God’s children, we’re reminded that “It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for He gives to His beloved sleep.” (Psalm 127:2) Jesus slept deeply and peacefully. The gospel of Matthew describes a great storm that arose on the Sea of Galilee, so severe that the disciples thought they would die. And through it, “He was asleep.” (Matthew 8:23-27) Jesus shows us that we can sleep - even when things are frightening or chaotic. Getting enough quality sleep is the single most important physical habit that can improve mental health. Even moderate lack of sleep impacts our mental health. We’re more emotional1 - more anxious and depressed. We have more memory problems, are less focused2, and are worse at planning and flexible thinking3. With prolonged lack of sleep, we are significantly more vulnerable to mental illness4. Critically, sleep profoundly affects relationships, increasing our likelihood of isolation and loneliness.5 On the other hand, healthy relationships improve sleep. If we mend things after a conflict instead of leaving things unresolved, we will likely sleep better6. Also, a strong relationship with God, especially a sense of deep connection to God and assurance of His salvation – actually helps us sleep well amidst straining experiences.7 We need a surprising amount of sleep. The CDC recommends that infants get 12-16 hours, toddlers 1114, preschoolers 10-13, school-age children 9-12, teens 8-10, and adults 7-9.8
The Powerful Role of the Body in Mental Health: Getting Good Sleep
How can we improve our sleep and help our children improve theirs? Let’s walk through a day that would promote great sleep: 1. The very first thing to do is make a plan to wake up at roughly the same time each day as best you can. A consistent waking time makes a real difference for good sleep. 2. If at all possible, view morning sunlight by going outside within the first hour of waking. Light sets your circadian rhythm. 3. Eat breakfast and exercise early in the day. Doing so within the first three hours of waking up is ideal. 4. Avoid caffeine at least 8-12 hours before bedtime, including caffeinated sodas and energy drinks. Even if you can fall asleep with caffeine in your system, it makes sleep less restorative. 5. Watch the sunset to help set your circadian rhythm. 6. Minimize artificial light, especially bright overhead lights, after sunset. Use blue light blockers if viewing a screen after dark. 7. Avoid late-night eating and alcohol, which impede high-quality sleep. 8. Turn screens off an hour before bed, and do something calming like taking a bath or reading. Consider adding five minutes of deep relaxation exercise. 9. Go to sleep when you first start to feel sleepy at night. Don’t push through tiredness. 10. Sleep in a dark, cool room. Eye masks or blackout curtains can help. Don’t worry about trying to do all of these things all at once. Instead, pick one habit that seems doable on a regular basis. Start with that. It will make a difference! It is probably not a stretch to say that sleep is the best emotional stabilizer and an important part of healing from trauma. Considering the incredible benefits of sleep - and the detrimental effects of sleep loss - prioritizing these important habits could make a remarkable difference in the life of your family. Remember, kids need the guidance of parents to make sure that they have the best odds of good mental health through healthy physical habits. Especially when it comes to sleep, no one has the same influence as parents, in part because the home is where so many of these little habits are formed.
1.
Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: three meta-analyses in one. Sleep, 44(6), zsaa289.
2.
Chee, M. W., & Chuah, L. Y. (2008). Functional neuroimaging insights into how sleep and sleep deprivation affect memory and cognition. Current opinion in neurology, 21(4), 417-423.
3.
Nilsson, J. P., Söderström, M., Karlsson, A. U., Lekander, M., Åkerstedt, T., Lindroth, N. E., & Axelsson, J. (2005). Less effective executive functioning after one night’s sleep deprivation. Journal of sleep research, 14(1), 1-6.
4.
Benca, R. M., Obermeyer, W. H., Thisted, R. A., & Gillin, J. C. (1992). Sleep and psychiatric disorders: a meta-analysis. Archives of general psychiatry, 49(8), 651-668.
5.
Ben Simon, E., & Walker, M. P. (2018). Sleep loss causes social withdrawal and loneliness. Nature communications, 9(1), 3146.
6.
Ailshire, J. A., & Burgard, S. A. (2012). Family relationships and troubled sleep among US adults: examining the influences of contact frequency and relationship quality. Journal of health and social behavior, 53(2), 248-262.
7.
Ellison, C. G., Deangelis, R. T., Hill, T. D., & Froese, P. (2019). Sleep quality and the stress‐buffering role of religious involvement: a mediated moderation analysis. Journal for the scientific study of religion, 58(1), 251-268.
8.
https://www.cdc.gov/sleep/index.html
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