Importance of Sleep for Mental Well-Being

Sleep is crucial for the physical health of the body and aids in the maintenance of cognitive abilities like memory, learning, attention, and emotional control. Moreover, insufficient sleep raises the risk of type 2 diabetes, cardiovascular disease, and obesity. Furthermore, experiencing complete sleep deprivation for three or more nights can cause hallucinations, delusions, and distortions of perception.

Hence, sleep and mental health are closely related, so continue reading to know more about this!

How is Mental Health Related to Sleep?

Mental health and sleep are strongly connected. Hence, your mental health and psychological status are impacted by sleep deprivation. In addition, individuals who struggle with mental health issues are more susceptible to insomnia and other sleep disorders. Hence, you cannot ignore the importance of sleep for mental health.

According to an article by Harvard Medical School, in the general U.S. population, 50% to 80% of patients in a typical psychiatric practice experience chronic sleep disorders, in contrast to 10% to 18% of adult populations. Also, patients with anxiety, depression, bipolar illness, and ADHD frequently experience sleep issues.
Research that tracked 979 young adults in Michigan found that insomnia was linked to a fourfold increased risk of depression in three years.
Depression, bipolar illness and anxiety disorders can all be traced back to insomnia. They also discovered a connection between insomnia and a higher risk of suicide.
Mental issues due to sleep can also arise in childhood. For example, a study found a link between sleep issues and the emergence of psychosis and borderline personality disorder in adolescence.
Sleep disruptions are a distinctive aspect of most mental diseases, such as anxiety, bipolar disorder, depression, and schizophrenia, in addition to raising the chance of acquiring mental health issues.

What Is the Link Between Sleep Problems and Mental Health Problems?

The connection between sleep and mental health becomes lucid when various specific mental health illnesses and neurodevelopmental disorders are tallied. Regardless, a few of the mental disorders include –

1. Anxiety Disorders

Sleep issues are closely related to anxiety disorders. A racing mind that results from worry and dread (known as hyperarousal) is a significant factor in insomnia. Sleep issues may become a new cause of anticipatory anxiety, making it more difficult to fall asleep.

PTSD and sleep also have a close connection. People with PTSD frequently relive traumatic memories in their minds, experience nightmares, and feel alert, all of which can disrupt sleep. According to research, many veterans have PTSD and at least 90% of American veterans with recent combat-related PTSD experience sleeplessness symptoms.

2. Depression

It is a mood disorder which is characterised by various feelings of hopelessness or despair. According to a 2019 estimate, depression has affected around 280 million people worldwide. Around 75% of those who are depressed exhibit symptoms of excessive sleepiness throughout the day and hypersomnia.

In the past, sleep issues were thought to result from depression, but medical professionals now believe that insomnia may worsen or cause sadness. In addition, depression symptoms and sleep issues have a synergetic link that makes it difficult to establish definite causes and effects.

3. Bipolar Disorder

Bipolar disorder causes episodes of extremely intense moods, including both mania (high) and depression (low). Depending on the emotional state, people with this disorder may experience changes in sleep patterns or habits. For example, when individuals are manic they may feel less sleepy, but when depressed they usually tend to sleep more.

Individuals with bipolar disorder tend to notice certain changes in sleep habits before the start of an episode. The bidirectional association between sleep and bipolar disorder proposes that treating sleeplessness may help lessen this conditions effect. However, there are evidences that uneven sleep patterns trigger or worsen depressive and manic episodes.

4. Seasonal Affective Disorder

Seasonal affective disorder is a kind of depression that strikes individuals when there are lesser daylight hours around the year. For instance, the habitants in northern regions may suffer from this disorder during winter and fall.

This illness is strongly related to the interference of an individual’s circadian rhythm or internal biological clock, which aids in regulating various functions of the body, including sleep. Therefore, those who suffer from seasonal affective disorder have irregular sleep patterns and tend to sleep too much or too little.

5. Autism Spectrum Disorder

The term Autism Spectrum Disorder (ASD) refers to several neurodevelopmental disorders that have an impact on social interaction and communication. These illnesses are frequently diagnosed in childhood and can sometimes last into adulthood.

Studies show that children and teenagers with ASD are more likely to experience sleep issues, such as sleeplessness and respiratory disorders, when they sleep. Further research confirms that these problems can lead to a deterioration of symptoms and life quality since they are more pervasive than sleeping concerns in kids without ASD.

6. ADHD

ADHD is a neuro developmental disease characterised by a short attention span and increased impulsivity. It is typically identified in youth; however, it can persist into maturity and is occasionally only formally identified in adults. There is sufficient evidence to prove that people with ADHD frequently experience sleep issues.

Moreover, they may struggle to get sleep, wake up frequently, and feel excessively sleepy during the day. Also, the relationship between sleep and ADHD is bidirectional. Therefore, in addition to being an effect of ADHD, sleep issues can exacerbate signs such as poor attention span or behavioural issues.

7. Schizophrenia

Schizophrenia is a mental illness characterised by a problem telling what is true and what is not. These patients are more prone to irregular circadian rhythms and sleep problems. Also, the drugs used to treat schizophrenia may make sleep issues worse.

Also, as researchers found that there may be a positive correlation between sleep deprivation and schizophrenia symptoms, stabilising and normalising sleep patterns can be effective.

8. Eating Disorders

Most persons with eating disorders (EDs) have some relation to disturbed sleep. However, more studies are required to fully comprehend the connection between EDs and sleep. While having an eating issue may raise the risk of insomnia, it may also result in disturbed sleep.

According to a study, participants with the anorexia-restricting type had considerably better sleep quality than those with the anorexia binge-eating/purging type. This indicates that treatment for eating disorders should focus on enhancing sleep, particularly for those who purge.

How to Improve Sleep Patterns?

You can make various modifications to your routine to improve your sleep patterns. As sleep is important for mental health, a few pointers concerning improving it is mentioned below –

Create a regular, feasible evening routine that allows you to unwind and alerts your brain that it is time to sleep.
Make your space specifically to sleep. For instance, you can try dark, calm, and quiet bedrooms, which are typically easier to fall and remain asleep in.
Try to maintain a consistent sleep and waking schedule each day.
Regular exercise is good for you, but avoids doing it right before bed if it interferes with your sleep routine.
Avoid drinking alcohol and caffeine before bed, as consuming those may impede you from falling asleep and getting a good night's rest.
Consider using internet resources and apps that can assist you with sleep issues.
Reduce screen time, especially avoid mobile phones and tablets in the evening.
Social media, news, and video games can stimulate your brain and make you worried. So, avoid those before sleeping.
If you remain awake thinking about tomorrow, consider writing them down. This way, your mind will be at ease.
Most importantly, don't worry if you have trouble falling asleep. You can always get up and engage in a relaxing activity, such as reading or listening to music, until you feel drowsy.

What are the Treatments Available to Improve Both Sleep and Mental Health?

Sleep disorders and poor sleep quality both have an impact on mental health. Because of this complex interaction, sleep disorders and psychiatric diseases have complicated connections. Fortunately, it also means that the two conditions can be treated together.

So, speak with a doctor about your treatment choices if you have sleep issues or are excessively sleepy during the day. Your doctor can recommend –

Cognitive Behavioral Therapy For Insomnia (CBT-I): Similar to CBT, CBT-I is targeted at reducing insomnia. In this case, a therapist will address your feelings and thoughts that might prevent you from falling or staying asleep. But, again, to get ready for sleep, you'll have to master relaxing methods.
Over-The-Counter Sleep Aids: Some people find it helpful to use over-the-counter (OTC) sleep aids like melatonin. However, melatonin should only be used for a brief amount of time. But, before using, you must seek medical advice and notify a doctor immediately if you experience any strange side effects such as confusion or dizziness.
Sleep Studies: When you sleep in a regulated setting that is decorated like a bedroom, doctors keep a watch on you. They may check your heartbeat, brain waves, eye movements, and other things while you are asleep. They can also tell you whether you have a sleep disorder like restless legs syndrome or sleep apnea.
Sleep Medications: A doctor could occasionally recommend a prescription sleep aid to help you achieve a good night's sleep. But you must only use these medications exclusively under a doctor's supervision. Also, ensure to report any unexpected side effects, as it's generally advised you don't use them for more than a few weeks owing to potential adverse effects and reliance.

Hence, poor sleep has been shown to have several impacts, including serious harm to one's mental and emotional health. Also, the relationship between sleep and mental health is well documented. So, if you believe you have any sleeping irregularity or problems, you must seek medical help for a proper diagnosis.

FAQs About Importance of Sleep for Mental Well-Being

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What sleep problems can I have?

Some sleep problems that are widely diagnosed include insomnia, sleep apnoea, and narcolepsy.

What are the behavioural techniques I can use to reduce insomnia?

You can maintain good sleep hygiene and use sleep restrictions, relaxation, and stimulus control techniques for insomnia.

What are the psychological benefits of sleep?

Sleep is crucial for various vital functions such as energy conservation, development, brain waste clearance, modulation of immune responses, performance, cognition, disease, vigilance, and psychological state.