Why Proper Sleep Is Important for Your Mental Health

In your busy life, it is easy to neglect rest. You may feel tempted to spend a few extra hours exercising at the gym or doing work instead of relaxing or catching some Z's.

Numerous studies have shown that increased downtime helps the brain function. In 2002, Stanford University researchers looked at doctors and nurses working for consecutive 12-hour night shifts. Half of them took 40-minute naps during the shift, while the other half worked without stopping.

The study found that napping people outperformed the non-napping group on an attention test. The nappers also did better in driving and catheter-insertion simulations. Even resting without sleeping can do wonders for your brain. A 2009 study concluded that longtime meditators did better on visual attention test than non-meditators.

The University of Michigan similarly had individuals either stroll among trees for an hour or amble through high-traffic streets. They were given a memory test both before and after these walks. While the scores of both groups increased on the second test, the improvement was more substantial among those who spent the hour in nature.

Since your brain does best when it has a chance to unwind, it is perhaps no surprise that a lack of rest can negatively affect your mood, and vice versa. Sleep deprivation has even been linked to anxiety disorders.

Poor rest can have an impact on your everyday life, as well. When you don't get enough sleep or relaxation time, your brain has trouble discerning what is important. This can cause you to feel on edge for the rest of the day. A minor incident at work or a small disagreement with your spouse can set you off.

Proper rest allows your mind and body to reset. Otherwise, you may feel stress. Lack of sleep can even lead to depression or anxiety. The reverse is also true. Studies show that approximately 20 percent of those with depression develop sleep apnea. In addition, between 60 and 90 percent of depressed people have insomnia.

So how do you ensure that your brain gets the rest it needs? During the day, you should find ways to relax. Meditation is a great way to let your body and mind decompress. You can also read, go for a walk or garden. Ignoring your phone for a few minutes can help, as well.

If you are crunched for time, there are simple and quick activities you can perform to help you relax. Laughing has been shown to reduce anxiety and even decrease pain. Meanwhile, human touch can release serotonin, a chemical that affects our happiness and wellbeing.

A short massage or hug can thus instantly boost your mood. Even just petting a dog for a few minutes can reduce stress.

A good night's sleep is also key for your mental health. Adults need seven to eight hours of nightly sleep, according to the National Heart, Lung and Blood Institute. At least two of these hours should include rapid-eye movement (REM) sleep.

This stage of sleep is characterized by increased dreaming and a faster pulse. Teenagers and children require more sleep than adults. To ensure you get proper rest, avoid ingesting nicotine or caffeine late in the evening. You should also stop doing work or watching television at least an hour before bedtime.

This will ensure that your brain has enough time to unwind so you can sleep more soundly. A custom mattress can also improve your quality of sleep. Do not let your hectic schedule control your life. As you juggle work, chores and family commitments, make sure to take some time for yourself. This added rest will benefit you in the long run.