Your Comprehensive Guide to Melatonin: Sleep and Mental Health Benefits

You already know a good night's sleep is essential to good health, but did you know that sleep quality and mental health are also closely related?  In recent years, scientific studies have revealed that lack of sleep or poor sleep quality can lead to several issues such as mood swings, anxiety, depression, and many more. On the other hand, the right amount of restful sleep can significantly improve your mental health.  In this article, we explore the link between sleep quality and mental health, and provide tips to improving sleep so you can feel your best each new day. Why sleep is vital for your mental health Sleep plays a vital role in the proper functioning of our body and mind. When you sleep, your brain processes the events of the day, and your body absorbs essential nutrients so it can rejuvenate.  However, a lack of sleep can prevent your brain cells from repairing themselves and decrease the production of hormones that your body needs to function correctly. This can lead to a host of mental challenges. With chronic sleep deprivation, the likelihood of developing long-term mental health problems also increases significantly. Scientific insights on sleep and the brain Ever wonder why a bad night's sleep leaves you feeling grumpy? Turns out, it's not just your imagination. Lack of sleep throws off the delicate dance of brain chemicals called neurotransmitters, those tiny messengers that govern our mood, emotions, and even our drive.  Serotonin, the "happy hormone," takes a hit when we're sleep-deprived, leading to irritability, anxiety, and even depression.  Dopamine, the pleasure and motivation booster, gets sluggish too, leaving us feeling uninspired and uninterested.  But here's the good news: sleep acts as a brain recharge, resetting those neurotransmitters back in place. A good night's sleep lifts your serotonin levels, boosting your mood. Dopamine gets a kickstart, rekindling your motivation, creativity, and making you feel like you can tackle anything.  Common sleep disorders and their impact on mental health Several sleep disorders can negatively impact your mental health. Let's have a brief look at two of the most common sleep disorders and how they impact people’s mental health. Insomnia and depression Insomnia is a widespread sleep disorder that affects almost 30% of all Americans. People with insomnia have trouble falling asleep, staying asleep, or both, which may lead to distress, daytime drowsiness, irritability, anxiety, and depression. Links between sleep and depression are strong. About three-quarters of depressed patients have insomnia symptoms, and hypersomnia is present in about 40% of young depressed adults and 10% of older patients. Sleep apnea and anxiety Sleep apnea is another common sleep disorder, which is known to disrupt normal sleep cycles and affect mood regulation. People with sleep apnea often awaken frequently during the night, leading to daytime sleepiness, irritability, and impaired cognitive function.  The condition has been linked to depression, anxiety, and suicidal thoughts in some cases. Sleep apnea can be treated with various techniques, including positive airway pressure therapy, lifestyle changes, and surgery. Tips to improve sleep for better mental health Practicing good sleep hygiene is one of the best things you can do to get consistent, restful sleeps. This entails developing healthy habits including: Stick to a consistent sleep schedule: Go to bed and wake up at the same time daily, even on weekends. Create a serene sleep environment: Keep your bedroom quiet, dark, and at a comfortable temperature. Banish electronics: Remove TVs, computers, and smartphones from the bedroom. Watch your intake: Avoid large meals, caffeine, and alcohol before bedtime. Stay active: Incorporate daily exercise to promote easier sleep onset at night. When to seek professional help In some cases, improving sleep quality may not be enough, in which case you should seek professional help. A therapist can  you find a  professional. A help may be necessary. If you experience chronic sleep difficulties, develop any sleep disorders, or experience mental health problems, don't hesitate to seek the help of a licensed healthcare professional, such as a doctor or counselor. Image by Freepik

Are you having trouble sleeping at night? Or perhaps you experience anxiety and stress throughout the day? If so, a weighted blanket might be just what you need to sleep well and feel better. In this guide, we’ll discuss the science behind weighted blankets, the benefits of using them, and how to choose the right one for you.  {MiniWidget:Anxiety} What are weighted blankets? Weighted blankets are blankets filled with materials such as plastic pellets, glass beads, or rice that provide additional weight and pressure on the body. They are typically heavier than traditional blankets, weighing between 5 and 30 pounds. The added weight of the blanket creates a calming effect known as deep touch pressure (DTP), which can help reduce anxiety and stress and improve sleep quality. The science behind weighted blankets The science behind weighted blankets can be broken down into the following: Deep Touch Pressure: DTP mimics the feeling of a hug or massage. This gentle, distributed pressure stimulates the nervous system, triggering a cascade of positive effects. Parasympathetic nervous system activation: DTP activates the parasympathetic nervous system, responsible for your body's "rest and digest" response. This leads to a decrease in heart rate, blood pressure, and stress hormones, promoting relaxation. Neurotransmitter release: DTP also stimulates the release of mood-boosting neurotransmitters like serotonin and oxytocin, further enhancing feelings of calmness and well-being. The benefits of using weighted blankets The science behind weighted blankets suggests they can be a valuable tool for improving sleep, as well as managing anxiety and stress. Improved sleep quality Weighted blankets are effective in improving the quality and duration of sleep. The deep touch pressure created by the weight of the blanket causes the body to release serotonin and melatonin, which help the body relax and fall asleep faster. Additionally, the pressure can help reduce movements during sleep, leading to less disruption and a more restful slumber. Reduced anxiety and stress  Weighted blankets have been used to help reduce symptoms of anxiety and stress in both adults and children. The calming effect of deep touch pressure can help reduce feelings of anxiety and promote relaxation. Studies have shown that using a weighted blanket can lead to a decrease in heart rate and blood pressure, reducing the physical symptoms of anxiety. Choosing the right weighted blanket When it comes to choosing the right weighted blanket, it is important to consider your body weight and the weight of the blanket. The weight of the blanket should be approximately 10% of your body weight.  For example, if you weigh 150 pounds, your blanket should weigh around 15 pounds. It is important not to choose a weight that is too heavy, as this can cause discomfort and even pain. Material and care instructions Weighted blankets are available in a variety of materials, including cotton, polyester, and minky fabric. Choose a material that is soft and comfortable against your skin. Additionally, when caring for your weighted blanket, follow the manufacturer’s instructions to ensure its longevity.  Consult with mental health expert Weighted blankets offer a promising approach to relaxation and improved sleep for some individuals. While the science is still developing, the potential benefits, particularly for those with sleep disorders, stress, and anxiety, are worth exploring. If you’re working with a mental health professional, ask them whether a weighted blanket can improve how you feel and possibly alleviate symptoms you may be experiencing. And if you’re looking for a therapist who can help you take care of your mental health, sign up for Cerebral and start meeting with an expert from the comfort of your home and even bed!

Somewhere between 33 to 50% of the adult population experiences insomnia symptoms, while chronic insomnia disorder impacts about 10 to 15%. If you are someone who consistently has trouble falling or staying asleep, then you know how much it can affect your general wellness. In addition, it can trigger emotional challenges like depression and anxiety. It leads to poor concentration and difficulty focusing and can even disrupt one’s coordination and cause gastrointestinal disturbances. So, what can someone do if they’re struggling? One answer is cognitive behavioral therapy (CBT).  What is Cognitive Behavioral Therapy for Insomnia? CBT is a proven method, backed by science, in which a person can learn to change the way they think, subsequently changing the way they feel. In both research and clinical practice, CBT has provided markedly positive results—at times, better even, than other forms of therapy and even certain medications. CBT has ample support from the scientific community. Let’s dive deeper into what CBT is exactly… Cognitive behavioral therapy can help individuals who are experiencing issues to include, but not limited to: depression, anxiety, substance use and—you guessed it—insomnia. The ultimate goal of CBT is to improve an individual’s quality of life—in this case, by getting to the root of their sleeping problem and personalizing a plan of action to counter. One core principle of cognitive behavioral therapy is the encouragement of individuals to examine and change both their thinking and behavioral patterns. For example, someone suffers from insomnia due to intense and chronic anxiety, in which the insomnia is a byproduct of anxiety. A therapist can help this person: Better understand what’s causing their anxiety in the first place. CBT isn’t a bandage but a long-term solution. Learn to recognize how their anxiety is manifesting and impacting their health. Find healthy ways to cope with their anxiety. Feel more confident in their ability to manage their anxiety, and therefore, their sleep. This will give the client the tools and resources they need to improve their sleep on their own. CBT looks different from person to person. A qualified therapist can help determine the best approach for each individual’s needs and goals. CBT is beneficial as it’s a  holistic approach to addressing mental health that’s both safe and long-lasting. Examples of CBT for Insomnia Let’s talk more about how a therapist might employ CBT for chronic insomnia (CBT-I2). This form of cognitive behavioral therapy looks at how one thinks, behaves and sleeps. The therapist works with the client to identify feelings and actions that might be contributing to the insomnia.  If the individual’s thoughts and behaviors are not conducive to adequate sleep, the therapist helps them reframe these patterns. Rather than the individual feeling like they’re at insomnia’s mercy, one aim is to put them back in the driver’s seat so they have more control over their mental and physical health. Another possible element of cognitive behavioral therapy for insomnia is sleep restriction therapy. One of the most frustrating parts of insomnia, for some, is the hours spent laying in bed, unable to fall asleep. Sleep restriction limits this time, which helps increase fatigue during the daytime, ultimately establishing  a more consistent and stable sleep schedule. Sleep restriction therapy works as such... First, the individual calculates how many hours total they sleep on an average night. Then, they add 30 minutes. This is how much time they’ll spend in bed, total. For example, a person typically goes to bed at 10:00 p.m. and has an alarm set for 8:00 a.m. That’s ten hours in bed, but maybe they only sleep for three of those hours. Sleep restriction therapy says that instead, they should go to bed at 3:00 a.m. and set an alarm for 6:30 a.m. This is the total time they typically sleep, plus 30 minutes. The time in bed increases as the time spent sleeping increases.  Sleep restriction improves the individual’s sleep efficiency. It can also help to reduce or eliminate the anxiety around sleep since a person knows  they won’t be laying in bed awake for hours. Reducing this anxiety can further promote sleep. It’s a positive feedback loop that’ll continue to encourage healthier, more abundant rest. Receiving Cognitive Behavioral Therapy for Insomnia Online Finding and receiving mental healthcare continues to be an uphill battle for millions of people. Cerebral was born out of the mission to put mental health in the spotlight and provide quality services to treat. Our goal is to make online therapy accessible and affordable for everyone. We hope to contribute to the  negative stigma surrounding therapy becoming  a thing of the past. We offer monthly subscriptions at various prices so that clients can pick something that fits their needs and budget. Cost, convenience and fear of judgment will never be a factor with us. Digital cognitive behavioral therapy for insomnia is within your reach. We’ll look at first, what’s causing the client’s insomnia and second, what the best approach to resolving it is, and personalize it accordingly. Should the individual be experiencing  other mental health issues that are somehow connected to their insomnia, these will also be addressed. If medication is necessary to treat an individual’s insomnia, we will deliver it straight to their door. Our team of therapists, coaches and care counselors is committed to helping our clients in a compassionate and research-backed manner. If you or someone you know is struggling with insomnia, we’re here to help. Start with our free emotional assessment so that we can get to know you more. Someone from our team will be in touch to discuss the next steps. 1 https://my.clevelandclinic.org/health/diseases/12119-insomnia 2 https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia