What role does sleep play in mental health and preventing burnout?

Not listening to my body was my biggest mistake, I burnt out, and then got sick and had to have my thyroid removed.

Are you busy juggling the demands of family and career and forgetting that you have needs as well. When I was studying for my engineering degree, I was raising four children, making sure that they had there needs met, there sporting commitments were attended and everything else that goes along with parenting and the pressures of a full-time degree, sleep was something I didn’t get a lot of.

Consequences – Sleep Deprivation

I was a single parent at the time so there was no-one to support me and help me, but I wasn’t worried, after all I was superwoman, right? Some nights I got by on two- or three-hours sleep. After three years I started to feel unwell, I lost weight and as I was only a size 8 at the time. I really couldn’t afford to lose weight, I had insomnia, diarrhoea permanently, and a resting heart rate of 140bpm, along with some other issues as well. I was luckily diagnosed very quickly and put onto the relevant medication; however, it wasn’t working for me the way it should have.

I was then referred to a specialist who decided that my thyroid should be removed, I also had a goitre because of the Graves disease. I attended a major teaching hospital in Melbourne and was told that I had the worst case of Graves disease they had ever seen.

Somewhere along the way I must have burnt out, but just kept pushing through as I had things to prove to myself. This wasn’t the last life lesson I learnt, but it was a pretty big one!

Hard Lessons Learnt

So, some of the learning I pass onto you now:

First and foremost, sleep is essential for cognitive function. When we don’t get enough sleep, our ability to concentrate, make decisions, and problem-solve is significantly impaired. This can lead to decreased productivity at work, and increased stress levels as we struggle to keep up with the demands of our busy lives.

Moreover, lack of sleep can have a profound impact on our emotional well-being. Sleep deprivation has been linked to increased irritability, mood swings, and even depression. When we’re tired, we’re more likely to react negatively to stress, and less able to cope with the challenges of daily life.

On the flip side, getting enough quality sleep can have a powerful protective effect on our mental health. During sleep, our brains process and consolidate memories, regulate emotions, and release hormones that promote relaxation, and reduce stress. Adequate sleep can help us feel more resilient in the face of stress, and better equipped to handle the demands of work and family life.

How Much Sleep Do We Need?

So, how much sleep do we need? The National Sleep Foundation recommends that adults aged 18-64 get 7-9 hours of sleep per night. However, for many working women, this can feel like an impossible feat. Between long work hours, commutes, and family responsibilities, it’s easy to fall into the trap of sacrificing sleep, in order to get everything done.

Steps To Prioritizing Sleep

The good news is that there are steps we can take to prioritize sleep and protect our mental health. Here are a few tips:

1. Stick to a consistent sleep schedule, even on weekends. This helps regulate your body’s internal clock and can make it easier to fall asleep and wake up.

2. Create a relaxing bedtime routine. This might include taking a warm bath, reading a book, or practicing gentle stretches or meditation.

3. Avoid screens for at least an hour before bedtime. The blue light emitted by phones, tablets, and computers can interfere with our natural sleep-wake cycle.

4. Make your bedroom a sleep-friendly environment. Keep it dark, cool, and quiet, and invest in a comfortable mattress and pillows.

5. If you’re struggling with insomnia or other sleep issues, don’t hesitate to seek help from a healthcare professional.

Summary

As working women, we often feel pressure to be everything to everyone. But the truth is, we can’t pour from an empty cup. Prioritizing our own sleep and mental health is essential not only for our own well-being but for the well-being of our families and careers as well. By making sleep a non-negotiable part of our daily routine, we can build the resilience, and mental stamina we need to thrive in all areas of our lives!

If you found this article helpful, I encourage you to share it with your friends, colleagues, and anyone else who might benefit from it. Also, don’t hesitate to book a call with me so we can explore how I can assist you further.

Much Love
Deb
Ultimate Life Shift