How Sleep can impact mental health
The connection between sleep habits and mental health are deeply intertwined. In the past, sleep and insomnia have only been seen as isolated problems. In more recent research, it has come to light that sleep problems may increase the risk and even directly contribute to mental health disorders. Identifying sleeping disorders and directly treating them could become a key factor in alleviating symptoms of common and uncommon mental health problems now and in the future.
Insufficient sleep and mental illness is a 2-way street of interaction.
Scientists have studied the connection between mental health and sleep patterns for a long time. Sleep problems may increase one’s risk of having mental illnesses, and sleep issues may also result from such disorders.
Research suggests that insomnia and other sleep problems increase the risk of developing depression. This longitudinal study showed that those who reported a history of insomnia were four times more likely to suffer from depression 3 years later. Complaints of over 2 weeks of nightly insomnia might be a useful marker of the resulting onset of major depression. Another study involving young people found that sleep problems developed before major depression did.
While not all mental illnesses are caused by a lack of sleep, not getting enough shut-eye is a neglected factor that instigates and contributes to numerous mental illnesses. Investing in more sleep research can therefore become an extremely powerful diagnostic and therapeutic tool when it comes to the future of mental health.
Sleep issues are more likely to affect people with mental illness than the rest of the population
A recent study found that 50-80% of patients that sought psychiatric help due to a mental illness mentioned that they suffered from sleep problems. Sleep problems are particularly prevalent in patients with a history of anxiety, depression, bipolar disorder and ADHD. These stats are particularly important since only 10-18% of adults who do not have mental illness identify that they suffer from sleep issues.
The reason that individuals with mental health issues might be more affected than individuals without might lie in the way the amygdala regulates emotions when we are sleep deprived. According to professor of Neuroscience Matthew Walker, the amygdala is 60% more reactive in emotional reactivity tests when we are sleep deprived compared to when we are well-rested. He speculates that the reason that our amygdala is so reactive without sleep is that our brains revert to a primitive pattern of uncontrolled reactivity when we are tired, resulting in inappropriate emotional reactions. When we are rested however, our amygdala is more in tune with the pre-frontal cortex, which acts as an emotional break on the amygdala - our “emotional gas pedal”.
Treating sleep issues may result in better mental health outcomes
New research suggests that understanding and treating disrupted sleep could provide a key way to improve mental health. Treating insomnia with Cognitive Behavioural Therapy (CBT) was shown to greatly reduce anxiety, depression, and paranoia.
Possible treatment options for sleep problems include lifestyle changes, physical activity, sleep hygiene, relaxation techniques, CBT, and pharmaceutical drugs if necessary. Lifestyle changes might target diet, caffeine intake, alcohol consumption, or nicotine use. Regular aerobic activity has been shown to help people fall asleep quickly, awaken less during the night, and result in more minutes of deep sleep. Sleep hygiene focuses on ‘training’ your brain to associate your bed with sleep, and creating consistent bedtime routines for more restful nights of sleep. Meditation, breathing exercises, and guided imagery are some relaxation techniques that can be used to counter racing thoughts when trying to sleep. CBT techniques help people change negative expectations surrounding sleep to build confidence that they will have a good night’s rest.
Taking sleeping habits a bit more seriously can be the key to unlock a new pathway of mental health treatment. Using sleep as a treatment for mental illness is often overlooked, and the research surrounding it is still quite limited. However, recent research showing the link between mental health and sleep quality is an exciting new therapeutic target for future treatment options.
The information written in this article is for informational and educational purposes only and is not intended as official medical advice. Always consult a physician or other qualified health provider regarding any specific questions you may have about a medical condition or health objectives.
