The effects of sleep deprivation on mood
According to Dr Nivedita Kumar, Sleep Medicine Specialist associated with Magniflex India (India), insufficient or poor quality sleep can adversely affect mood. Lack of sleep causes an imbalance in the brain’s neurotransmitters, especially those important for regulating and controlling our mood, such as serotonin and dopamine.”
This imbalance can make you more stressed and make it harder to regulate your emotions. Additionally, lack of sleep can lead to negative thinking and reduced resilience, making people more susceptible to mood disorders.
Researchers from the University of Pennsylvania (USA) also found that individuals who slept only 4-5 hours per night for a week exhibited higher levels of stress, anger, sadness, and mental exhaustion. When they returned to their normal sleep routine, these individuals noticed a significant improvement in their mood.
How to improve sleep quality and mood
Here are some steps to help improve both sleep quality and mood, as listed by experts:
Create a regular sleep schedule: Get into the habit of going to bed and waking up at the same time every day, even on weekends. Consistency reinforces your body's internal clock, which helps regulate your sleep and wake cycles.
Create a bedtime routine that promotes relaxation: Before bed, wind down with activities like reading, taking a warm bath, or practicing relaxation techniques like deep breathing and meditation.
Optimize your sleep environment: Keep your bedroom quiet, dark, and relaxing to create a sleep-friendly environment.
Limit stimulants and alcohol: Caffeine and nicotine can interfere with sleep, so avoid them before bed.
Exercise regularly: Exercising every afternoon will help you sleep better at night. Avoid vigorous exercise right before bedtime.
