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[Mind Review] Sleep and Mental Health

Just as we take fever reducers when we have a fever or apply ointment to treat a wound, emotional pain also requires care and attention. “Mind Review” explores ways to stay grounded and maintain emotional balance during challenging times.

Sleep is a time for the mind and body to recover from daily exhaustion. Getting enough rest helps us process emotions, organize memories, and maintain stable mental health. On the other hand, a lack of sleep can make even small problems feel overwhelming. We become more sensitive, lose focus, and are more likely to make mistakes. The real concern begins when these sleepless days continue. Chronic sleep deprivation can increase the risk of mental health conditions such as depression.

The Vicious Cycle of Sleep Deprivation… Increasing Depression and Anxiety

Chronic lack of sleep can increase levels of cortisol, the body’s primary stress hormone, and reduce our ability to cope with stress. As emotional regulation becomes more difficult, feelings of sadness and anxiety can intensify more easily, potentially leading to more conflicts in personal relationships.

The connection between sleep and mental health has also been supported by research. A study led by Professor Chang-Ho Yoon’s team at Seoul National University Bundang Hospital found that people who slept less than five hours a day had up to a 3.74 times higher risk of developing depression compared with those who slept seven to eight hours. Other studies have also shown that workers with shorter sleep durations tend to experience higher levels of depression and anxiety.

Poor mental health caused by insufficient sleep can, in turn, worsen sleep problems. For example, excessive worry and anxiety can keep the body in an alert state, making it harder to fall asleep. As sleep deprivation continues, anxiety may become even worse, creating a repeating cycle. Because sleep and mental health influence each other, maintaining both is essential.

Many people believe they can make up for lost sleep during the week by sleeping longer on weekends. However, research suggests that large differences between weekday and weekend sleep schedules may negatively affect mental health. A study published in the Journal of the Korean Medical Association found that among young adults in Korea aged 19 to 34, greater differences in sleep duration between weekdays and weekends were associated with a higher likelihood of poor mental health. Another study published in Korean Journal of Health Research reported that adolescents with larger gaps between weekday and weekend sleep schedules had an increased risk of suicidal behaviors.

Healthy Sleep Habits for Hot Summer Nights

To protect mental health, it is important to maintain a consistent sleep schedule and aim for seven to eight hours of sleep each night. To improve sleep quality, experts recommend getting around 40 minutes of exercise during the day until you break a sweat and avoiding caffeine-containing foods and drinks four to six hours before bedtime. On stressful or anxious days, relaxing activities such as yoga, meditation, or light reading can help calm both the body and mind before going to sleep.

Even with these efforts, there may be nights when sleep simply does not come. In such cases, it is better to avoid relying on alcohol or forcing yourself to fall asleep. If you cannot fall asleep within about 20 minutes, get out of bed, relax your body, and return to bed when you feel sleepy.

During periods of extreme summer heat, managing body temperature is especially important. To achieve deep sleep, core body temperature needs to drop by about 0.5–1°C (0.9–1.8°F). A hot and humid bedroom can interfere with this natural cooling process. However, an overly cold environment may cause headaches, fatigue, or dizziness. Therefore, maintaining a bedroom temperature of around 25–26°C (77–79°F) and humidity around 50% is recommended during summer. Taking a lukewarm shower before bed can also help lower body temperature and promote better sleep.

Source: 중앙일보 (https://www.joongang.co.kr/article/25446459)