Sure, we’ve all woken up on the wrong side of the bed after a poor night’s sleep. But the truth is that poor sleep or extended sleep deprivation can have a series of long-term mental health consequences that may worsen depression, anxiety, and bipolar disorder. Find out more about the impact of sleep on mental health, and how you can promote better sleep hygiene in your own life.
The Impact of Sleep on Mental Health
How Is Sleep Connected to Mental Health?
You may have heard about the importance of rapid eye movement, or REM sleep. It works like this: every 90 minutes, a normal sleeper progresses through two types of sleep: “quiet” sleep and REM sleep, the latter of which referring to the period when people typically dream. The importance of adequate REM sleep can’t be overstated. First, REM sleep enhances individual learning and memory function. But REM sleep also contributes to mental and emotional health in several ways. Scientists have found that inadequate REM sleep can affect levels of neurotransmitters, stress hormones, and other key brain functions, all of which can impair emotional regulation.
Sleep and Stress
If you’re tempted to pull an all-nighter to prepare for a stressful workday ahead, think again. Scientists have found that poor sleep can make it much harder to cope with even minor levels of stress. And, while stress can make it more difficult to fall asleep, lack of sleep has an even more notable impact on stress levels. If you find yourself feeling easily frustrated and frazzled by, say, normal afternoon traffic, you may need to adjust your sleep hygiene practices. (More on that below.)
Sleep and Depression
If you struggle with depression, you know that insomnia and other sleep problems can be symptoms of depression. In fact, scientists estimate that 65 to 90 percent of adult patients with major depression experience some kind of sleep problem. But did you know that lack of sleep may actually cause symptoms of depression? One analysis of 21 different studies found that people with insomnia have an increased risk of developing depression. The studies also suggest that treating insomnia early may help reduce one’s risk of depression.
Promoting Better Sleep for Better Mental Health
It’s clear that sleep can have a significant effect on mental health concerns like stress and depression. But how can you promote better sleep to improve your mental health?
If you’re not sure how to take control of your mental health concerns, start by talking to your doctor. In one study of patients with insomnia, patients who received cognitive-behavioral therapy (CBT) for their insomnia “showed significant reductions in depression, anxiety, paranoia, and nightmares.”
If you’re dealing with less severe sleep issues, you might be able to improve your mental health with a few small changes. Start by assessing your mattress. Is it comfortable and supportive, or do you find yourself tossing and turning? You might also determine whether or not your bedroom is a restful place. Are you watching TV and movies in bed before turning off the light? Do your curtains block out light from outside your window? Finally, is the temperature comfortable, or do you regularly wake up feeling too hot or too cold? These changes to your sleep hygiene can make a world of difference.
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The impact of sleep on mental health is impossible to deny. Fortunately, there are several steps you can take at home to improve the quality of your sleep. Just remember that mental health professionals are always the best resource when it comes to conditions like chronic stress and depression.
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