0:04 in today's fast-paced world where
0:07 screens glow long into the night and
0:09 schedules overflow with commitments more
0:12 people continue to struggle with sleep
0:14 with each passing year we witness a
0:17 decline in Sleep Quality among Our
0:19 Generation while simultaneously facing a
0:22 rise in mental health issues the recent
0:25 Global pandemic has only exacerbated
0:27 these challenges casting a spotlight on
0:29 the length between sleep and mental well-being
0:30 well-being
0:32 but why is sleep so important for mental
0:35 health sleep is not merely a period of
0:37 rest for the body it is a crucial
0:39 process that allows our brains to
0:42 recharge repair and consolidate memories
0:45 without adequate sleep our cognitive
0:47 function suffer and our emotional
0:50 resilience weakens in the short term
0:53 sleep deficit can manifest in decreased
0:55 mood decreased attention and
0:58 irritability in the long term sleep
1:00 deficit can lead to serious Health
1:03 consequences including cardiovascular
1:05 issues and high blood pressure
1:07 additionally there exists a codependent
1:09 relationship between sleep and mental
1:12 health poor sleep can worsen existing
1:15 mental health issues or even trigger new
1:18 ones conversely individuals with mental
1:20 health disorders often struggle to
1:23 attain restful sleep perpetuating a
1:25 vicious cycle of sleep deprivation and
1:28 worsening mental health get in this
1:31 relationship how can people begin to
1:33 take ownership of their sleep reduce
1:36 screen time limit exposure to screens
1:38 and blue light in the hours before
1:41 bedtime to improve Sleep Quality blue
1:43 light emitted by screens can suppress
1:46 the production of melatonin the hormone
1:48 responsible for regulating sleep wake
1:51 Cycles making it harder to fall asleep
1:54 stick to a routine maintain a consistent
1:56 sleep schedule by waking up and going to
1:58 sleep at the same time every day
2:02 including weekends our bodies thrive on
2:04 consistency and establishing a regular
2:06 sleep routine helps regulate our
2:09 internal clock making it easier to fall
2:12 asleep and wake up feeling refreshed
2:14 what should people avoid while trying to
2:17 improve their sleep avoid high do
2:19 melatonin while melatonin supplements
2:21 can be helpful for certain Sleep
2:23 disorders such as Jetline or shift work
2:26 sleep disorder they should be used
2:29 cautiously and under medical supervision
2:31 high doses of melatonin can disrupt the
2:33 natural production of this hormone in
2:36 the body and may lead to dependency or
2:38 other side effects so how much sleep
2:41 does one need the amount of sleep needed
2:45 varies by age and individual factors
2:48 newborns require up to 19 hours of sleep
2:51 per day while toddlers need 11 to 14
2:54 hours and teenagers typically need 8 to
2:56 10 hours however it's essential to
2:59 recognize that individual sleep needs
3:01 can vary with some people requiring more
3:04 sleep than the average recommendations
3:06 as we learn more about the vital
3:07 connection between sleep and mental
3:10 health it becomes evident that
3:12 prioritizing sleep is crucial for
3:14 overall well-being by adopting simple
3:17 yet impactful practices individuals can
3:19 take proactive steps toward enhancing
3:22 their Sleep Quality and in turn
3:24 safeguarding their mental health
3:26 investing in good sleep habits is not
3:28 only an investment in our physical
3:31 health but also in our emotional
3:33 resilience and cognitive function
3:36 together let's prioritize sleep and reap
3:38 the countless benefits it offers for our
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