Exercise and sleep

The ability to sleep and feel rested is what I call a super-factor because it has a very significant impact on our mental health. Sleep is a factor that both underpins and exacerbates mental health conditions such as depression and anxiety. Therefore, one of the best things you can do for your mental health is to take steps to improve your sleep. Exercise is also highly beneficial for your mental health and the combination of the two can have a powerful effect. Best of all, it's something clients can do in their own time and supports the work of therapy.

A  study published in December of 2016 with a large sample size (N=2,600) found "that 150 minutes of moderate to vigorous activity a week, which is the national guideline, provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity." 

While 150 minutes of exercise may be more than some are willing to do, any increase in exercise may assist with both mood and sleep and in turn mental health.

As a clinician, I conduct sleep assessments to understand if sleep is a factor that perpetuates mental health concerns.  Sleep disturbance is also a very common symptom for those with anxiety and depressive symptoms. While increasing exercise does not represent a total solution to sleep problems, it may be an important piece of the puzzle in improving sleep. Where clients report sleep difficulties, I assess and treat these alongside other mental health concerns in line with their tailored treatment plan. 

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.

Exercise and mental health

Depression and anxiety can be debilitating conditions. Depression is very common. Fortunately, there are good treatments for depression including therapy from a Psychologist as well as anti-depressant medication. However,   the role of exercise can play an important part in a person's recovery.

Though we don’t know exactly how any antidepressant works, we think exercise combats depression by enhancing endorphins: natural chemicals that act like morphine and other painkillers. There’s also a theory that aerobic activity boosts norepinephrine, a neurotransmitter that plays a role in mood. And like antidepressants, exercise helps the brain grow new neurons.

My experience as a clinician is that patients experiencing mental illness tend to withdraw from healthy habits including reducing their exercise. This often leads to a follow on effect of reducing other health behaviours such as healthy eating and increasing behaviours such as drinking.

So the question becomes, if you aren't feeling motivated to exercise how do you do it for your mental health's sake? I think the best way is to break things down into very small achievable steps such as walking home from work once a week or focussing on getting your gym clothes on, then getting to the gym, then following through on exercise.

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy

Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.