Health
Mental Health Versus Sleep; The Benefits Of Sleep On Your Mental Health.
Mental Health Versus Sleep; The Benefits Of Sleep On Your Mental Health
Mental health and sleep are connected in a way that both affects each other. When you get good sleep, you are able to function well, emotionally, socially, and even psychologically, being able to carry out various activities for the day. When you don’t get good and quality sleep, you will find it hard to focus on activities making you feel frustrated, stressed, and burnt out.
People are increasingly getting aware of mental health and the impacts it has on everyday living. Sleep amongst other factors can help you improve your mental health by allowing for adequate blood circulation.
What Is The Connection Between Sleep And Mental Health?
When you have a mental health issue, you will find it difficult to sleep and rest your mind and body. This state of being restless and not getting enough sleep then worsen the mental health issue you are facing.
For instance, you have to pay your rent in two months but you don’t have the money for it. This keeps you worried and anxious (mental health issue). Since you are in this state, it becomes difficult for you to sleep and rest your mind. Not getting adequate sleep can deprive your brain of the right amount of blood circulation it needs to get nourished and function properly.
Do you also know that how you act, think and behave also affects your physical well being? Let’s take depression for example. A depressed person is always sad and has lost interest in most things about life including their health. This can lead to serious health issues like diabetes, stroke, etc. The presence of these health issue then increases the depression issue making them feel more sad and uninterested about life.
The Science Of Sleep: It’s Impact On Brain Function And Emotions.
It was believed before that your brain is dormant when you sleep but researches made has proven that human brain is active during sleep. This is because it recieves much blood flow during this period.
As you sleep, your brain goes through different cycles. In the first part of the cycle called Non REM sleep, made of four stages, your brain’s learning and memory ability is improved upon.
The four stages in the cycle includes;
- Being awake and slowly falling asleep.
- Light sleeping where your heart rate and breathing is regulated and body temperature reduces.
- Deep sleep is encountered in the last two stages. In this stages, you know nothing of what is happening in your external environment.
In the second part of the cycle called REM, your eye movement and brain waves are similar to that of being awake. Your breathing is increased.
Normally, the cycle will repeat for four to five times before you are fully awake. But with each cycle, the deep sleep you experience in stage three and four in the first cycle part reduces.
Being sleep deprieved affects your brain’s function and negatively impacts your emotions. When you get healthy amount of sleep, it improves your brain’s ability to acquire and retain informations. Research has also shown that waste products from the brain cells are removed effectively. Something that isn’t very possible when you are awake.
Your brain being able to receive adequate rest and enough detoxification enhances how you think, act, and behave. Thereby, reducing mental health issues.
Here are some mental health issues that can affect your mood, behavior and thinking.
- Depression.
- Anxiety disorders.
- Eating disorders.
- Addictive behaviors.
Benefits Of Quality Sleep.
Some common things you stand to benefit from getting quality sleep are listed below.
- Improved Weight: Getting enough sleep helps the brain function properly and thus helps you control how you eat. Excessive eating can also be a cause of irrational weight gain but eating in the right quantity can help with improved and controlled weight gain.
- Improved Productivity: Adequate sleep helps you think clearly, make better decisions, and increases your focus level leading to better performances at work and in life.
- Enhanced Mood: Have you noticed how happy you are each morning after getting adequate rest at night? That’s it. Getting enough sleep helps your body relax from the day’s stress.
- Improved Learning and Memory: sleep helps to increase blood flow to the brain thereby giving it essential nutrients from the blood and detoxifying the brain of worn out cells.
Practical Tips For Improved Quality Of Sleep.
Experiencing a better state of mental health, you will need to improve the quality of your sleep. Here are easy to understand prayical tips for improving your sleep quality.
- Turn off your room light an hour before bed time.
- Dim the light from your gadget as those lights make it harder to fall asleep.
- Eat your dinner early, at least 2 hrs before bedtime.
- Avoid taking caffeine or drinks containing caffeine as it was produced in such a way to deprive you of sleep.
- Limit daytime naps by taking at most an hour of sleep during the day if you must.
- Learn to manage your worries by jotting down troubling thoughts before bedtime. Learning more on stress management can help you.
Conclusion.
Your mental health affects not just your sleep but every area of your life. You are encouraged to prioritize matters of mental health and see a medical practioner if you can’t manage mental health issues on your own.
More often than not, our mental health is an aspect of our lives that is overlooked. We tend to pay attention to other parts and aspects of our lives, take optimum care of them and ensure that nothing goes wrong. However, we often draw the line at mental health.
We originate from conservative societies where we are taught not to pay attention to our mental health nor seek help. This is not to be seen as weak. This makes us unable to do things that helps us keep a healthy mental health. However, people are beginning to pay attention to their health and are doing things that would help them keep healthy, mentally.
Do you feel overwhelmed or in need of tips to help you improve your mental health? Here are a few things you can do to improve your mental health.
Exercise Regularly.
Research has shown, times without number, that physical exercise has a way of relaxing the mind. It also boosts your mood, reduces your stress and enhances cognitive function. So, step out of your room and jog that distance, register at that gym and take those squats. You will realize that after doing these, your health mentally will take a better shape. You will also feel better than before.
Engage in Hobbies.
Doing things that make you happy has a way of helping you to maintain a healthy mental state. Note that, The more you engage in things that keep you excited and happy, the more dopamine secretion is increased and the happier you are. Getting involved with things that help you channel your passion and release your inner creativity helps to improve your mental health and be happier.
Practice Gratitude.
The more one focuses on the negativities of life, the sadder that person becomes. However, if you can pay lesser attention to the negatives and more attention to the positives, you will be happier. Be grateful for each day at a time and all that comes with it.
Instead of ending your day with complaints and annoyance, end your day with gratitude and be happy about the things that went well. That way you can get the mental improvement that you yearn for.
Practice Self-care.
Taking care of yourself and doing things that pamper your self goes a long way in improving your mental health. Engage in activities that bring you relaxation and joy. Go on that spa date, travel on that vacation, spend some time with those friends of yours, and read that book. Just do those things that make you happy and gives you peace and your mental health is on its way to improvement.
Read Also: Mental Health Versus Sleep; The Benefits Of Sleep On Your Mental Health.
Build Strong Relationships.
Research has proved many times that being around people that you love and are comfortable around helps to reduce stress levels. Nurturing relationships with family, friends, romantic partners and people in the community helps you be better. Moreover, you should have people to confide in and be free around. Reduced stress levels helps to improve your mental health and keep you happy. Make those friends and have fun with them. You will be doing your mental health a great deal of good.
Bonus tip.
Setting Healthy Boundaries.
You might also want to set healthy boundaries that would help you keep at bay, anything that would affect your mental health negatively. Boundaries with friendships, relationships, work and life in general would help you to manage and handle your life effectively and avoid any negative triggers on your mental health.
Do not ever forget to prioritize your mental health and do things that would help you keep a healthy, mentally. You do not want to be a physically well but mentally unhealthy person, do you? I will be looking forward to your feedback on the result of using these tips. You are welcome.
Personal Development is a powerful tool to have a deep sense of well being, including not only our physical health but also our mental and emotional resilience.
When we actively engage in personal growth, we can have a wealth of benefits that transform our lives from the inside out.
Why personal development matters?
Personal Development is no longer a luxury, but a necessity. When we invest in our own growth and well being, we can have a deeper sense of purpose and resilience.
Personal Development is not just about self improvement; it’s about having the right skills, mindset and habits necessary to thrive in all areas of life.
Focusing on personal development, let’s tap into four key benefits that transform our lives from the inside out:
1.Self Awareness:
Brene Brown, a research professor and a popular author has spoken publicly about how self awareness transformed her life. In her book, “The Gifts of Imperfection” she made a quote which says, “ The greatest barrier to self awareness is our tendency to avoid the discomfort that comes with confronting our own flaws and weaknesses. But it’s precisely this discomfort that can spark the most profound growth and transformation,”
Brene Brown story and quote shows us how self awareness can help us:
1. Recognize and accept our flaws.
2. Develop a more authentic and compassionate relationship with themselves.
3. Embrace imperfections.
4. Cultivate personal growth and transformation.
Being self aware allows us to understand our values, standards, and weaknesses. This allows us to make informed choices, set meaningful goals and develop a positive self image.
2. Resilience:
Two weeks after Sarah Williams lost her parents, she faces severe hardship when she loses her job due to the company restructuring. These challenges affected Sarah but she chose not to give up. Instead of backing out, Sarah uses her resilience skills to:
1. Take care of her emotional wellbeing.
2. Update her skills and resume.
3. Network with former colleagues and industry connections.
4. Landed a new job within two months.
This is what resilience skills means. It helps us to develop coping skills. We will be able to learn from our failures and embrace challenges that increase our ability to navigate life’s obstacles with confidence.
3. Mindfulness:
According to Mark Williams in his book “Mindfulness: A Practical Guide to Finding Peace in a Frantic World” Mindfulness is not a means of making your mind quiet; it’s a means of entering into the quiet that’s already there – buried under the 50,000 thoughts the average person thinks every day.
Mindfulness enables us to reduce stress, enhance our focus and provide a deeper connection with ourselves and others.
4. Purpose:
A study published in the Journal of Positive Psychology found that having a sense of purpose in life is associated with greater life satisfaction, high self esteem, better mental and physical health and increased resilience.
Having a clear purpose allows us to discover our passions and values which gives us direction, motivation and a sense of fulfillment.
Having revealed why personal development matters, here are the four ways in which you can create a good well being through Personal Development.
How to Create Good Well-being through Personal Development:
1. Set Intentions:
Setting intentions is the act of defining and clarifying what you want to achieve in your life. Setting intentions helps you to identify areas for improvement and set specific and achievable goals.
2. Practice- Self Care:
Practicing self care allows you to engage in activities that nourish your mind, body, and spirit, such as exercises, meditation, and spending time in nature.
3. Develop Emotional Intelligence:
Developing emotional intelligence enables you to learn how to recognize, understand, and manage your emotions to improve relationships and decision making.
4. Cultivate Positive Habits:
Cultivating a positive habit allows you to replace your negative patterns with healthy habits, such as gratitude practices, journalling, or reading.
Now that we have explored the benefits of personal development, let’s tap into the advantages of mental health and positivity.
Here are list of a few advantages of mental health and positivity:
1.Mental health boost your self esteem:
People who struggle with mental health issues constantly doubt themselves. Once you have good mental health, it helps increase your self esteem. You start to feel confident of yourself and people with good mental health are more likely to focus on positive things rather than feeling less or thinking negatively of themselves.
2. Mental health helps in improving healthy relationships:
Nurturing mental health and positivity can significantly increase our relationships with others. When we feel good about ourselves and have a positive outlook, we:
≈ Communicate more effectively.
≈ Listen actively.
≈ Empathize with others.
≈ Build a stronger and meaningful connection.
Our relationships become more authentic and fulfilling. This leads to a stronger social support network and a greater sense of overall well being.
3. Mental health enhances your productivity:
Having good mental health allows you to work more effectively and produce work of a high level of excellence.
4. Other advantages of mental health includes:
— Improved physical health.
— Enhanced creativity.
— A heightened sense of purpose.
— A greater sense of inner peace.
— Reduce stress and anxiety.
— Improved mood.
Finally, personal development, mental health, and positivity are intertwined. They create a transformative impact on our lives. Invention in personal growth, cultivating self awareness, resilience, mindfulness and purpose can lead to improved mental health and positivity.
This, in turn, improves our relationships, creativity, productivity and overall well being. Always remember that personal development is not a solo journey: it’s a path that ties together the threads of mental health and positivity.
Start your personal development journey today, and watch how it transforms your life from the inside out.
Read also: Benefits of sleep on your mental health
Benefits of caring for our mental wellness
Eating fruits on a regular basis is one of the simplest methods to maintain good health and energy. They include vital vitamins, minerals, and antioxidants that your body requires to function properly.
Whether you want to enhance your immune system, improve your skin, or simply feel better overall, including the correct fruits in your weekly diet can make a big difference. Let’s look at the top ten fruits to eat weekly for excellent health. These fruits are not only delicious, but also extremely nutritious for your body.
Table Of Contents
1. Apples.
2. Bananas
3. Blueberries
4. Oranges
5. Strawberries.
6. Grapes
7. Avocados
8. Pineapple
9. Mangoes
10. Kiwis
11. Conclusion
1. Apple Fruits.
“An apple a day keeps the doctor away.” You’ve probably heard this saying before, and with good cause. Apples are among the most beneficial fruits for your health. They are abundant in fiber, especially if you eat the peel, which is beneficial to your digestion. Apples are also high in Vitamin C, which helps your body stay healthy and fight infections.
Nutrients in apples
- Vitamin C boosts the immune system.
- Fiber promotes intestinal health.
- Antioxidants protect your cells from harm.
How To Eat Apples
You can eat apples in a variety of ways. Eat them raw, add them to salads, or bake them for a healthy dessert. To maintain good health, eat an apple at least a couple times every week.
2) Banana fruits
Bananas are an excellent source of energy. They are high in potassium, which helps your muscles and nerves function properly. If you’re feeling tired or need a quick energy boost, bananas are your go-to fruit.
Nutrients in bananas.
- Potassium: Promotes heart health and muscular function.
- Vitamin B6 promotes brain development and function.
- Vitamin C strengthens the immune system.
How To Eat Bananas:
Bananas are quite easy to eat. You just need to peel and eat! They can also be sliced and added to porridge, blended into smoothies, or frozen. Include bananas in your diet many times per week to maintain your energy levels.
3. Blueberries
Blueberries are small yet mighty in terms of health benefits. They are one of the greatest fruits for health because they are high in antioxidants, which protect the body from free radicals. Blueberries are also good for brain health and can help with memory.
Nutrients in Blueberries
- Antioxidants protect your cells from harm.
- Vitamin C boosts the immune system.
- Fiber improves digestion and keeps you full.
How To Eat Blueberries:
Blueberries are excellent on their own, but you can also mix them into yogurt, cereal, or smoothies. Eat blueberries many times per week to reap the full benefits of this delicious fruit.
4) Oranges
Oranges are well-known for being high in Vitamin C, which is essential for a healthy immune system. But that’s not all: they’re high in fiber and other vitamins that help keep your body healthy. Eating oranges on a daily basis can keep you hydrated and energized.
Nutrients in Orange
- Vitamin C: Improves immune function and skin health.
- Fiber promotes intestinal health.
- Folate is essential for cell function and tissue growth.
How To Eat Oranges:
Oranges are both refreshing and easy to eat. Simply peel and enjoy! You can also consume freshly squeezed orange juice. Aim to consume an orange or a glass of orange juice per week.
5. Strawberries
Strawberries are high in vitamins and antioxidants, in addition to being delicious. They are particularly abundant in Vitamin C and manganese, both of which aid in bone healing and maintenance. Furthermore, their natural sweetness makes them a favorite with many.
Nutrients in Strawberries
- Vitamin C boosts the immune system and improves skin health.
- Manganese promotes bone health and metabolism.
- Fiber: Aids digestion and promotes good weight management.
How To Eat Strawberries:
Strawberries can be eaten fresh, blended into smoothies, or added to desserts. They also work well in salads or as a topping for yogurt. Eat strawberries frequently to appreciate their sweetness and health advantages.
6. Grapes:
A beneficial fruit for heart health. They include antioxidants like as resveratrol, which protects the heart and lowers blood pressure. Grapes are extremely hydrated, making them an excellent snack at any time of day.
Nutrients in Grape
- Resveratrol promotes heart health.
- Vitamin C boosts the immune system.
- Vitamin K is essential for blood clotting and bone health.
How To Eat Grapes:
Grapes are ideal for eating straight out of the refrigerator. You may also mix them into salads or freeze them for a pleasant taste. Eating grapes on a regular basis will benefit your heart and overall wellness.
7. Avocados
Avocados are unique because they are high in healthful fats. These fats are beneficial to your heart and can help lower harmful cholesterol levels. Avocados are high in fiber, potassium, and vitamins, making them one of the healthiest fruits available.
Avocado Nutrients:
- Healthy fats promote heart health.
- Potassium: Helps regulate blood pressure.
- Vitamin E promotes skin health.
How To Eat Avocados:
Avocados can be spread fresh, added to salads, or blended into smoothies. Incorporate avocados into your diet a couple times per week to reap the benefits of healthy fats.
8) Pineapple
Pineapple is more than simply a tropical pleasure; it also aids digestion. It contains bromelain, an enzyme that breaks down proteins and facilitates digestion. Pineapple is particularly high in Vitamin C and antioxidants, making it an excellent choice for a weekly fruit intake.
Nutrients in pineapple
- Bromelain: improves digestion and lowers inflammation.
- Vitamin C: boosts the immune system and improves skin health.
- Manganese: promotes bone health and metabolism.
How to Eat Pineapples:
Pineapple is great by itself or in fruit salads. You may also mix it into smoothies. To maintain good digestion, include pineapple in your diet at least once a week.
9. Mangoes
Mangoes are not only sweet and juicy, but also high in nutrients that help your immune system. They are high in Vitamin A, which is necessary for eye health, and Vitamin C, which strengthens your immune system.
Nutrients in mangoes
- Vitamin A: promotes eye health.
- Vitamin C: boosts your immune system.
- Fiber: aids digestion and regulates blood sugar levels.
How To Eat Mangoes:
Mangoes are excellent when eaten fresh, but they can also be included into smoothies and salads. Eating mangoes on a daily basis can assist to strengthen your immune system and keep your body healthy.
10. Kiwis
Kiwis are small, yet nutrient-dense. They are high in vitamin C, vitamin K, and fiber, making them one of the healthiest fruits available. Kiwis can aid digestion, boost the immune system, and keep your skin looking good.
Nutrients in Kiwis
- Vitamin C: Strengthens your immune system and improves skin health.
- Vitamin K promotes bone health.
- Fiber: Aids digestion and promotes good weight management.
How To Eat Kiwis:
To eat kiwis cut them in half and scoop out the flesh using a spoon. They also work well in fruit salads, smoothies, and as a yogurt topping. Including kiwis in your weekly diet can provide a nutritional boost.
Conclusion
Adding these ten fruits to your weekly diet is an easy and delightful method to improve your health. From grapes’ heart-healthy benefits to papayas’ digestive assistance, each of these fruits has its own unique benefit that your body will appreciate. Remember that staying healthy does not have to be complicated—it can be as simple as eating a piece of fruit every day.
At Xclusivstarsng, we are dedicated to providing you with not only the latest news, but also insights and suggestions on how to stay healthy. So, make these fruits a regular part of your diet and watch your body reap the benefits.
If you found this useful, visit our website for other ideas, methods, and insights on how to live your best life. We also provide the most recent updates on what Nigerian celebs are bringing. Stay up-to-date on health, Nigerian celebrities, and movie reviews to maintain your physical and mental well-being.
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