Movember: sleep and mental health
Movember: sleep and mental health
Each November people around the world rally to support Movember, an annual event aimed at raising awareness and funds for men’s health issues, particularly mental health, suicide prevention, prostate cancer and testicular cancer. The movement encourages men and their loved ones to openly discuss mental health struggles which breaks down stigmas that can prevent men from seeking help. Central to this conversation is how poor mental health can impact sleep quality.
From joining fundraising challenges to growing a moustache, there are many ways to get involved in this year’s Movember campaign to support men’s health.
what is movember?
Movember is the leading charity changing the face of men’s health worldwide. The focus areas of the campaign are mental health, suicide prevention, prostate cancer and testicular cancer. Movember’s initiatives aim to support men in taking charge of their health by building awareness, fostering open dialogue and driving efforts to improve men’s lives.
In the UK, more than 4,300 men die by suicide each year, making up three-quarters of all suicide deaths. Suicide is the leading cause of death for men aged 20-34 in England and Wales. Meanwhile, prostate cancer remains the most commonly diagnosed cancer among men in the UK, with one man dying from the disease every 45 minutes. Testicular cancer is also a significant concern, as it affects many young men, with nearly 35,000 men living with or beyond a testicular cancer diagnosis.
Movember works to tackle these issues, offering support, resources and education to change these sobering statistics. The charity envisions an everlasting impact on men’s health by helping men stay socially connected and open to discussing their health and the challenges they face.
how can you support men’s mental health this movember?
Whether you’re a “Mo Bro” growing a moustache, a “Mo Sister” supporting from the sidelines or just looking to help raise awareness, Movember offers various ways to get involved:
Grow a Mo: The classic Movember act – grow a moustache throughout November and use it as a conversation starter for raising awareness.
Move for Movember: Challenge yourself to walk or run 60km over the month, symbolising the 60 men lost to suicide every hour worldwide.
Host a Mo-ment: Bring people together, whether in person or online, to talk about men’s health and raise funds.
Mo Your Own Way: Take on any challenge that inspires you to support the cause, from hiking to baking – anything goes.
Participating in Movember is as simple as starting a conversation about men’s mental health. Visit uk.movember.com to learn more or to get involved.
the impact of mental health on sleep
When your mental health is under strain, sleep can become one of the first areas to suffer. For example, anxiety often brings racing thoughts, repetitive worries and even panic attacks that prevent restful sleep. For those dealing with depression or seasonal affective disorder (SAD), the effects on sleep vary - some may struggle to fall asleep while others might find themselves sleeping excessively or feeling compelled to stay in bed longer than usual. This excess sleep can further impact daily energy levels and motivation, creating a challenging cycle to break.
Trauma, paranoia and psychosis also present unique challenges to sleep. Trauma may lead to flashbacks, nightmares, or night terrors, making restful sleep difficult to achieve. People experiencing paranoia or psychosis may have disturbed sleep due to frightening hallucinations or delusions. Mania can lead to excessive energy and elation making it hard to feel the need to rest - racing thoughts can keep individuals up, leading to prolonged periods without sleep.
Even medications commonly used to manage mental health can disrupt sleep patterns, with side effects ranging from insomnia and nightmares to oversleeping.
By supporting Movember, we’re raising awareness of how mental health affects sleep, and encouraging men to seek help and resources that can address these challenges.
tips to improve sleep with poor mental health
When dealing with mental health challenges, sleep can be elusive. Thankfully, Mind offer some practical tips for creating better sleep routines to improve mental health and wellbeing. Here are some key strategies to try:
establish a routine
Setting a regular sleep schedule can help your body develop a consistent rhythm. Try going to bed and waking up at the same time each day, even on weekends. This can be as simple as aligning your wake-up time and winding down in the evening to signal to your body when it's time to rest. For more tips, check out our guide on how to create a night-time routine for better sleep.
relaxation techniques
Creating a calming bedtime routine can prepare your mind for sleep. Some approaches include:
Listening to relaxing music or taking a warm bath to ease into sleep.
Practising breathing exercises or progressive muscle relaxation, tensing and relaxing each part of your body from toes to head.
Trying visualisation techniques, such as picturing a peaceful landscape, which can help to clear your mind of stressful thoughts.
Meditating or practising mindfulness can calm racing thoughts, creating a more restful mental state.
keep a sleep diary
A sleep diary can be a useful way to understand patterns and factors affecting your sleep. Track information like bedtime, wake-up times, sleep quality and daytime habits (e.g., caffeine intake, physical activity and mood). Over time, these notes may help reveal patterns that can be shared with a healthcare professional.
prioritise a sleep-friendly environment
Your environment plays a big role in sleep quality. Aim to make your bedroom comfortable by experimenting with different temperatures, light levels and noise levels. Many people find that a dark, cool room supports better sleep, but you can also try soft music or nature sounds if silence is unsettling. Adjusting bedding for comfort, such as changing pillows or duvets, can also make a big difference.
limit screen time
The blue light from screens can interfere with your sleep, so try to avoid devices for an hour or two before bed. If you need to use a screen, consider activating blue light filters or adjusting your settings to night mode. Limiting stimulating activities, like gaming, before sleep can also help your mind relax. Read more about how blue light affects sleep.
take care of your physical health
Physical self-care plays a role in better sleep. Consider:
Adjusting your diet by limiting caffeine, sugar and large meals close to bedtime.
Incorporating physical activity, especially outdoor exercise, which has been shown to improve sleep quality.
Spending time outside in natural light, as exposure to daylight can help regulate your body’s internal clock.
access support
Sometimes sleep struggles are connected to other challenges, such as stress from financial issues, or the effects of medication. Don’t hesitate to talk to a healthcare provider if sleep issues persist – help is always available.
For more information on improving sleep alongside mental health, visit Mind’s website for resources, further guidance and support.
Good sleep is vital for supporting mental wellbeing, especially during stressful periods. By focusing on healthy sleep habits, you can help boost your mental resilience and improve your overall quality of life. This Movember, join the movement to support men’s health and encourage men everywhere to prioritise both mental health and sleep health. Every conversation counts, so let’s make this Movember matter.
