What we know about sleep is that sleep disruption is a key symptom of depression and mania. Poor sleep can trigger depression, anxiety disorder and burnout.
Research by the Australian Sleep Association shows poor sleep can also increase the risk of developing mental health disorders or burnouts. But one question I have to you is – how much sleep do you get each night?
Here is how much sleep you need based on your age from the Australian Sleep Research Report.
- Pre-schoolers need 10-13 hours of sleep
- School age (6-13 years) need 9-11 hours of sleep
- Young adult needs 7-9 years
- As an adult you need 7-9 hours
- As seniors you need 7-8 hours
Tips to improve your sleep during mental wellness month in October:
- Develop a good sleep routine, ensure you go to sleep around the same time each night
- Create a wind down plan to relax, turn the main lights down, take a warm shower, read a book, relax down
- Don’t use your mobile phones, or tablet before you go to bed -switch on your night mode to make avoid blue light from mobiles or tablets a good hour before bed
- Avoid caffeine close to bedtime in coffee, tea, also in colas and soft drinks.
- Make your sleep space dark, comfortable and around 17-19C
- Also make sure you have a comfortable pillow!
If you are struggling, call Lifeline on 131 114, or Beyond Blue on 1300 224 636.
If children are struggling, they can call Kids Helpline on 1800 551 800 or Youth Beyond Blue on 1300 224 636