Dr’s Orders: Why sleep matters for your mental health
TAMPA (BLOOM) – Sleep often feels like an optional luxury rather than a necessity. Yet, sleep plays a critical role in maintaining both our physical and mental health. According to Dr. Lida Fatemi, a board-certified internal medicine physician, plant-assisted coach, and Amazon best-selling author, sleep is one of the most important determinants of health and wellness. Dr. Fatemi has extensive experience guiding clients—often healthcare professionals and entrepreneurs—through mental health challenges, frequently rooted in sleep deprivation. Here’s why sleep matters and how you can improve your sleep routine to benefit your mental health.
The Importance of Sleep
Quality sleep supports a multitude of functions in the body. Dr. Fatemi explains that sleep helps maintain both physical and mental health by decreasing the risk of dementia and cardiovascular disease, increasing memory formation and cognition, aiding weight loss, reducing anxiety and depression, and even improving overall performance. “People often downplay the importance of sleep in our culture,” she notes, but sleep is vital for well-being.
Sleep impacts our overall well-being in several key ways. It enhances mood, supports cognitive function, and helps regulate bodily processes. Dr. Fatemi stresses that high-quality sleep leads to better health outcomes across the board.
Study finds a consistent sleep schedule is more important than getting more sleep
Consequences of Sleep Deprivation
Sleep deprivation has a dark side. Dr. Fatemi outlines some of the most common mental health issues associated with inadequate sleep, including increased anxiety, depression, and even suicidality. Additionally, physical health risks like obesity, cardiovascular accidents, hypertension, and an increased risk of myocardial infarction and stroke are also linked to sleep deprivation.
Research findings underscore the severe impact of sleep deprivation on health. “Sleep is essential to our body’s ability to maintain homeostasis,” Dr. Fatemi explains. Studies show that lack of sleep can lead to cognitive decline and decreased brain function, with chronic pain and other physical issues exacerbated by sleep deficiency.
Improving Sleep Quality
What does a healthy sleep routine look like? Dr. Fatemi says it requires “adequate duration, good quality, appropriate timing and regularity, and the absence of sleep disturbances.” She suggests starting to wind down 1 to 2 hours before bedtime, avoiding technology, and steering clear of heated arguments or stimulating activities. Experts recommend 7 to 9 hours of sleep per night for optimal health.
Practices that ensure high-quality sleep include turning off devices 30 to 60 minutes before bed, using mouth tape to promote nose breathing, lowering the room temperature to 69-70 degrees Fahrenheit, and ensuring a pitch-black sleeping environment. Dr. Fatemi recommends using yellow light before bed to reduce blue light exposure and advises against devices that emit any light in the bedroom.
Managing Sleep Disturbances
Waking up in the middle of the night can be frustrating. Dr. Fatemi recommends strategies like body scan meditation to help you fall asleep again without getting out of bed. If anxiety or worry is keeping you awake, she suggests practicing gratitude to invite good emotions.
For those struggling with sleep aids, Dr. Fatemi offers advice on reducing reliance while still achieving quality sleep. Techniques like morning sun exposure, body scan meditation, and breathing exercises can be helpful in promoting better sleep.
Sleep and Mental Health
The relationship between sleep and mental health is closely intertwined. “There’s an inverse relationship,” says Dr. Fatemi, “less sleep worsens mental health.” Improving sleep can have a significant impact on conditions like anxiety and depression. However, she notes that people with existing mental health conditions face unique challenges. Those with PTSD may experience nightmares or insomnia, while those with generalized anxiety might struggle to fall asleep.
Additional Resources and Advice
For those interested in learning more about sleep and its impact on health, Dr. Fatemi recommends the resource “Super Sleep MD.” She encourages people to take a more conscious approach to sleep and wellness by paying attention to their sleep patterns and recognizing its importance.
Getting a better night’s rest: Advice from a sleep expert
A Personal Connection
Dr. Fatemi’s focus on sleep and mental health stems from her own experiences. As a medical resident, she often stayed awake for over 30 hours while on call. “Driving home was always a challenge and sometimes very dangerous,” she recalls. A few colleagues even experienced car accidents due to sleep deprivation. These personal stories fuel her commitment to helping others understand the critical role of sleep in their lives.
Common Misconceptions
Dr. Fatemi debunks a few common misconceptions about sleep. Contrary to popular belief, alcohol does not help you sleep better. “It causes a very dysfunctional sleep structure,” she explains. Another misconception is that sleeping in a warm room is beneficial. Dr. Fatemi points to research that suggests a colder room, around 69 degrees Fahrenheit, is optimal for high-quality sleep.
With these insights from Dr. Fatemi, it’s clear that sleep is not something to be taken lightly. By improving your sleep habits, you can significantly enhance your mental and physical health. So take the doctor’s orders and start prioritizing sleep for a healthier and happier life.
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About Dr. Lida Fatemi
Dr. Lida Fatemi is a remarkable example of resilience and expertise in the medical field. A board-certified internal medicine physician, educator, and certified physician coach, Dr. Fatemi is the founder of the Conscious Physician Method and a best-selling author. She was born and raised in Iran, where she experienced the harsh realities of war and oppression. At the age of 14, she immigrated to the United States, embracing the freedom to pursue her education and fulfill her dreams.
Based in Albuquerque, New Mexico, Dr. Fatemi lives with her husband, two children, and their beloved dog, surrounded by an array of vibrant houseplants. Despite her outward success as an accomplished physician, educator, and speaker, Dr. Fatemi has faced her own battles with trauma, burnout, and personal struggles. These experiences have deeply influenced her work and her mission to support healthcare professionals and executives in restoring health and happiness to their lives.
Dr. Fatemi’s journey to medical excellence began at Emory University, where she earned a Bachelor’s degree in Neuroscience and Behavioral Biology. She later completed her Master’s in Public Health at the Rollins School of Public Health, with a focus on Global Health and Infectious Disease. In 2011, she earned her Doctor of Osteopathy from the Philadelphia College of Osteopathic Medicine, leading her to finish her Internal Medicine residency at the University of New Mexico.
Her success in residency was unprecedented, receiving the Resident of the Year Award for three consecutive years, a feat never before achieved in her program. However, despite these accolades, Dr. Fatemi found herself struggling with the systemic issues in the medical field, which eventually led her to explore alternative healing practices.
Inspired by her personal and professional experiences, Dr. Fatemi founded the Conscious Physician Method in 2020 to help healthcare professionals and executives overcome burnout and rediscover joy in their lives and practices. Her work combines holistic approaches to wellness, focusing on the power of Psilocybin to treat trauma and the significance of addressing unresolved emotional wounds. This innovative method has gained national attention, with Dr. Fatemi appearing on mainstream television programs and podcasts to share her insights.
Dr. Fatemi’s journey from a war-torn childhood to becoming a leader in psychedelic medicine and holistic health has been nothing short of extraordinary. She is committed to educating others on the intersection of medicine and psychedelics, offering guidance through her books, podcasts, and speaking engagements. Her coaching practice has helped countless healthcare professionals reclaim their vitality and balance.
Today, Dr. Fatemi continues to break new ground in palliative and hospice care, with a focus on the integration of psychedelic medicine in end-of-life treatment. After leaving her position in hospice care and as a professor at the University of New Mexico, she now dedicates her efforts to the Conscious Physician Method, sharing her transformative practices with a global audience. Through her unique journey and pioneering spirit, Dr. Fatemi aims to inspire others to embrace holistic healing and find joy in their own lives.
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