Posts Tagged ‘irritability’

The Importance of Proper-Sleep

Posted by: admin

February 1st, 2023 >> proper sleep

by Emma Ekum, LMFT

Have you ever allowed yourself “just one more episode” of a show you are watching, only to find yourself going to bed at that later time the next several nights? It’s easy to slip into bad sleeping habits. Here is some motivation to think twice before getting yourself off track.

Proper sleep helps keep our bodies healthy and optimal. Poor quality of sleep, or not enough sleep, can impact us on many levels. Our physical health can suffer because we have not had enough rest to clear out toxins in our system or replenish our cells. This can look like:

  • Poor concentration
  • Memory issues
  • Exhaustion
  • Inflammation
  • Slower metabolism
  • Lower immune system
  • Cardiac issues
  • Early aging, etc.

Our mental health can suffer from lack of rest as well, heightening symptoms of:

  • Irritability
  • Anxiety
  • Depression
  • Poor decision-making
  • and can even induce mania or psychotic episodes

What constitutes “proper sleep?”

  • 7-9 hours of rest, cycling from light sleep to deep sleep. Dreaming may or may not be remembered
  • A dark, quiet room with as few potential sleep interrupters as possible (ie: television, noisy roommates or pets, etc.)
  • A consistent sleep schedule, with bedtimes and wake ups shifting no more than 30 minutes without making up for it on the other end (ex: going to bed earlier if you are waking up earlier).
  • Being asleep in bed at least 75% of the time you are in the bed (high sleep efficiency).
  • Waking up feeling rested

To attain proper sleep, check out the tips in the following article linked here.

Authored by Emma Ekum, LMFT

Emma is a Licensed Marriage and Family Therapist and the Clinical Supervisor at Avedian Counseling Center and Anger Management 818 in Los Angeles, California. She is certified in CBT-I, Cognitive Behavioral Therapy for Insomnia. Her practice includes adolescents, individuals, couples and families. Emma uses Cognitive Behavioral Therapy and Systemic approaches.