The question of how sleep affects our emotional wellbeing is an important one since rest is a foundational need we all have.
How does sleep deprivation affect our emotional wellbeing?
Scientific studies show that sleep deprivation has an extremely negative impact on our emotional wellbeing. It can impede our ability to cope with stress and lead to increased feelings of anxiety, confusion and frustration. Lack of sleep is also associated with with a reduced capacity to feel empathy and regulate anger.
I slept very little this week and I am really feeling it!
How much sleep do we really need?
I try to follow the medical advice that tells us to sleep for at least seven hours per night. That really poses a challenge as I usually only manage to sleep for about six and a half hours.
I need to discipline myself to sleep more.
I try to switch off the lights by nine but I usually wake up at least three times every night. Added to that, I have to set my alarm for five every morning to allow enough time to get ready for work. So sleep tends to be rather a scarce and treasured commodity.
Looking at how sleep affects emotional wellbeing, I cannot say that I feel the negative impact of sleeping too little. Feelings of lethargy do sometimes creep up on me in the afternoons but they pass. I am usually quite energetic in the evenings. This can be a problem and so I need to do what I can to tire myself out and calm down.
How to improve sleep length and quality
I try to improve the length and quality of my sleep in various ways. One of them is avoiding caffeine after about three in the afternoon. My caffeine tolerance seems quite high and so I am not sure if it really inhibits my ability to sleep.
Any benefit I derive from drinking decaffeinated coffee after dinner is probably just the placebo effect!
I also exercise for at least half an hour on my elliptical trainer after dinner every night. This is the most effective way to expend my energy. Otherwise I am just too hyped up to fall asleep. The probable reason is that stress causes an increase of adrenalin and I need the exercise to get it out of my system.
Trying to get as much of my work done as possible also helps to reduce my stress levels. Even if I have to stay at the office a bit longer, I would rather finish what I am working on. That is far better than waking up in the night and worrying about what still needs to be done!
One of the most effective ways I have found to curb my anxiety is to let my mind dwell on a Bible verse.
“Do not be anxious or worried about anything, but in everything, every circumstance and situation, by prayer and petition with thanksgiving, continue to make your specific requests known to God. And the peace of God, that peace that reassures the heart, that peace which transcends all understanding, that peace which stands guard over your hearts and your minds in Christ Jesus ins yours.” Philippians 4:6&7
Another verse which really helps me in in Psalms.
“It is vain for you to rise early, to retire late, to eat the bread of anxious labours for He gives blessings to His beloved even in his sleep.” Psalm 127:2
Thinking about the goodness and faithfulness of God is the most effective way I know of to calm down and relax.