The relationship between sleep and mental health is two-fold, as lack of sleep can lead to mental health issues, and mental health issues can lead to sleep deprivation. Research has found that not getting enough sleep or getting poor quality sleep can lead to depression and can increase negative emotional responses.[1] When someone is depressed, has anxiety, or is dealing with the effects of trauma, it can cause difficulty sleeping. We’re going to explore the relationship between sleep deprivation and mental health so that you can better understand how the two impact each other. We’ll also share some ideas to help you deal with these issues to achieve the sleep and wellness you deserve.
How Mental Health Can Lead to Sleep Deprivation
There are many factors that are attributed to sleep deprivation. While medical conditions, sleep apnea, and restless leg syndrome can all play a role, mood disturbances and mental health illnesses are often at the core.[2]
These are some of the mental health issues that can ruin your night’s sleep:
Anxiety
When you are feeling anxious about things and have repetitive thoughts and worries, they can keep you awake at night. Some people also experience panic attacks due to their anxiety.
Depression
For some people, depression can lead to insomnia because thoughts of sadness overtake the brain. For others, depression can make them want to sleep more and not want to interact with others.
Trauma
Experiencing trauma can cause nightmares and night terrors that disturb your sleep, leading you to stay awake at night.
Post-Traumatic Stress Disorder (PTSD)
Just as trauma can lead to many sleepless nights, so can PTSD. People who have PTSD tend to suffer from nightmares as they replay the negative events they experienced in their minds. Many times, they feel as though they need to be alert 24/7, leading to insomnia issues. This can be very common among veterans and those who have experienced other graphic images.[3]
Paranoia
Sleep deprivation can also be caused by paranoia and psychosis. This can make sleeping difficult if you hear voices or are scared of certain things that may not exist.
Bipolar Disorder
Not getting enough sleep and insomnia are prevalent among those suffering from bipolar disorder as it can interrupt their sleep-wake cycles and lead to nightmares.
How Sleep Deprivation Impacts Mental Health
While there are mental health issues that can impact sleep deprivation, not getting enough sleep can also trigger mental health issues on their own.
Studies have found that sleep deprivation can lead to depression, make you more irritable, and lead to mood changes.[4] For those already dealing with these mental health issues, not getting enough sleep can only make them worse. This is why many doctors want to address insomnia and prevent this type of response.
Sleep deprivation can also lead to feelings of anxiety. Research shows that experiencing sleep problems can be a risk factor for developing an anxiety disorder.
Researchers have found that when the body doesn’t get enough sleep, it can also increase levels of anger and aggression because the brain can’t function as it should.[5]This causes the brain to suppress the reactivity of the amygdala, the emotional center of the brain.
Treating Sleep Deprivation and Mental Health Issues
There are several steps you can take if your mental health issues are leading to sleep deprivation or if your lack of sleep is causing mental health concerns.
Improve Sleeping Habits
Setting a regular bedtime, limiting screen usage before bed, and finding ways to wind down can all lead to a better night’s rest. You may also want to try blocking out excess light to help you stay asleep longer and improve your quality of sleep. Avoiding alcohol, caffeine, and tobacco at night can help prevent sleep deprivation, as these can make you more jittery and keep you up at night.
Eat a Balanced Diet
Research has indicated that our diets can impact our sleep quality. Diets high in saturated fats and sugar have been linked to poor sleep. Being nutrient-deficient in calcium, magnesium, and vitamins A, C, D, and E has also been linked to sleep problems. Eating a balanced diet can help improve not only your sleep but also your overall health.[6]
Therapy
Many people find that cognitive behavior therapy can also help them deal with their mental health and sleep deprivation issues. Talking to a trained professional about thought patterns and experiences, and working to change negative thoughts can have a positive impact on your sleep. Cognitive behavioral therapy is also known to help treat depression and anxiety, which can both cause a lack of sleep.
Seek Help for Insomnia Quickly
Addressing insomnia issues quickly can not only help you get more sleep but also prevent issues like depression and anxiety from causing more severe issues. If you have noticed a pattern of sleeping issues, consult your doctor so that you can address the problem, sleep better, and improve your mental health.
Seek Help for Mental Health Issues at Healing Foundations Center
Healing Foundations Center provides intensive outpatient treatments for people dealing with mental health issues in the Scottsdale, AZ area. Our team is experienced in treating anxiety, depression, trauma, post-traumatic stress disorder, and more. We devise a tailored plan for each patient, utilizing several different types of therapies. Our treatment plans will help you overcome your struggles and teach you how to cope with situations that are causing your mental health issues. We can also assist in devising a plan to address sleep issues impacting your mental health.
To learn more about our various available treatments, contact the team at Healing Foundations Center.
Sources:
[1] https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health
[2] https://www.ncbi.nlm.nih.gov/books/NBK547676/
[3] https://www.ptsd.va.gov/professional/treat/cooccurring/sleep_problems_vets.asp
[4] https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2018.00303/full
[5] https://www.cureus.com/articles/13022-the-amygdala-sleep-debt-sleep-deprivation-and-the-emotion-of-anger-a-possible-connection#!/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/