How Does Sleep Affect Mental Health?

Why Is Sleep Important for Mental Health? Sleep is foundational for mental, physical, emotional, and social health. Each part of the sleep cycle serves a different function, such as detoxing the body and brain, rebalancing brain chemistry, consolidating memory and information, and even renewing the body at a cellular level.1,2 The functioning of this cycle is essential to the restorative benefits of sleep.1,2,3Therefore, maintaining a healthy sleep routine to promote these functions should be a priority. Research supports the importance of sleep for mental, and the effects of sleep deprivation are far-reaching. How Does Sleep Affect Mental Health? Sleep has a complicated two-way relationship with mental health.4,5 Mental health conditions can cause or worsen sleep problems and vice versa. Even those without such disorders can experience the psychological effects of sleep deprivation. People become more irritable and emotionally dysregulated without proper sleep, and some may also experience heightened symptoms of depression, anxiety, or even suicidal ideation.

Possible impacts of sleep deprivation on mental health include: Mood Disorders Depression is one of the strongest links between sleep and mental health. Research suggests that 90% of people with major depressive disorder struggle with sleep difficulties.4,5 Many also spend more time and exhibit rapid and intense eye movements in REM than non-depressed individuals.6 For those with bipolar disorder, hypersomnia is common during depressive episodes, while insomnia often occurs during manic episodes.1,5 Suicide Risk Unfortunately, sleep problems may increase the risk of suicidal thoughts, attempts, and completed suicides.6,7 For instance, individuals struggling with nightmares more commonly report suicidal ideation and urges. Because of these connections, SAMHSA has listed sleep as a warning sign for suicide.6 Stress and Anxiety Many people may wonder, “Does sleep deprivation cause anxiety?” Sleep deprivation and anxiety are closely related, and some research found half of those with generalized anxiety disorder struggle with sleep problems. Poor sleep quality increases stress hormones, and higher cortisol levels are commonly present in stressed or anxious individuals. Studies suggest these populations have more problems falling and staying asleep, often sleeping more lightly and spending minimal time in deep and REM stages of sleep.5 Psychosis Extreme sleep deprivation can cause psychosis, paranoid thoughts, and hallucinations, even in healthy people. Individuals with schizophrenia often report sleep disruptions leading up to psychotic episodes. They are also more likely to have reversed sleep schedules, staying awake at night and sleeping during the day.4,5 Addiction People with sleep problems may turn to substances to either help them sleep or wake up and be functional. Drug and alcohol use can quickly spiral into a pattern of compulsive and addictive behaviors, increasing the likelihood of developing a substance use disorder. Alcohol can affect the quality of sleep by suppressing cycles, resulting in less restorative sleep.5 Other Mental Illnesses Hypersomnia, insomnia, and other sleep disruptions are also bidirectionally correlated with mental illnesses like post-traumatic stress disorder (PTSD) and attention-deficit/hyperactivity disorder (ADHD).1 For example, people with sleep disturbances after a traumatic event are more likely to be symptomatic after one year than those without sleep issues.5 Sleep problems also affect between 25-50% of children with ADHD.1 Children and teens may also be at a higher risk of anxiety disorders, depression, and low self-esteem if they struggle with sleep disturbances.7 Effects of Long-Term Sleep Deprivation on Mental Health Problems sleeping could indicate an underlying sleep disorder that requires professional treatment. Chronic sleep disturbances can affect both your physical and mental health. You might not make the connection, but feelings of moodiness, exhaustion, lack of motivation, and trouble focusing may be a direct consequence of poor sleep. Possible effects of long-term sleep deprivation include:3,8 Feeling tired throughout the day Needing energy drinks, caffeine, or other stimulants to keep you awake Having trouble concentrating, focusing, and thinking clearly Having trouble with your memory Becoming easily irritable, stressed, or overwhelmed Feeling moody or emotionally reactive Hitting a “wall” in the afternoon and becoming very tired Feeling sleepy or falling asleep when sitting or doing a quiet activity Making less healthy lifestyle choices Relying on sedatives, alcohol, or sleep aids to get to sleep Being more impatient or impulsive Making more mistakes or not catching simple errors Struggling to communicate or interact with others Having no motivation to do things you normally enjoy Feeling more anxious, restless, and unable to relax Racing, anxious thoughts when trying to sleep 10 Ways to Improve Sleep Research clearly shows sleep is an absolute necessity. We cannot be happy, healthy, or thriving without a consistent sleep schedule. Focus on getting quality sleep that provides consistent energy, focus, and motivation throughout the day. Here are 10 strategies to improve your sleep:1,2,3,8,9 1. Cut Out Nighttime Stimuli One of the first ways to improve sleep is to identify activities that may keep you awake. For example, eating a heavy meal or engaging in strenuous exercise in the evening can make falling asleep difficult. Also, caffeine or nicotine have stimulating effects, so avoiding these and similar substances before bed is beneficial. Even your cell phone, laptop, or tablet can contribute to the problem, as these devices emit blue light that mimics caffeine. Consider engaging in mentally stimulating activities or tasks earlier in the morning or afternoon rather than at night. 2. Create a Sleep-Friendly Environment People tend to sleep better in dark, noise-free, and cool rooms. Make your bedroom more sleep-friendly by getting black-out curtains or blinds, investing in comfortable bedding, and turning down the thermostat. Consider ear plugs if you have a snoring partner, dog, or noisy subway interrupting your sleep. 3. Create a Relaxing Nighttime Ritual Consider forming a nightly ritual that helps you relax, unwind, and prepare your body and brain for sleep. Include things that de-stress and relax you, such as herbal teas, a warm shower or bath, specific kinds of music, or reading and writing. The specific activities you choose are less important than their effects on your mood, stress, and energy levels. Freely experiment until you find one that works best for you. Consistently make this new routine a priority in your life. 4. Create an Energizing Morning Routine Certain activities and environments can help you feel awake and alert. For example, consider taking a quick morning walk to wake up your brain and boost your heart and respiration rate. You can also play some upbeat music while you get ready for work. Steer clear of sugary breakfasts in favor of whole foods and protein that provide a more consistent supply of energy. Drinking water in the morning is also important because the body becomes dehydrated during sleep. 5. Clear Your Mind Through Journaling or Meditation Practice You can combat nighttime racing thoughts in many ways. One is to keep a notepad close to your bed where you can jot down thoughts, ideas, or tasks you might forget. Additionally, guided meditation or mindfulness techniques allow you to notice your thoughts without feeling overwhelmed. These skills require practice but help you feel more relaxed, happy, and restful. 6. Focus on Your Body and Breath as You Fall Asleep Switching your focus away from thoughts and toward your body can be an excellent way to relax and fall asleep. Focus on your breath by taking deep, slow exhales and continuously following this rhythm. You can also try progressive muscle relaxation by tensing and releasing each muscle. This technique can help you become more aware of any tension or stress in your body. 7. Get Up if You Can’t Sleep Most people experience nighttime tossing and turning at some point in their lives. This frustration can lead to a vicious cycle of stress and anxiety, feeding into and making insomnia worse. Break free from this cycle by getting up and doing something. For instance, sit in a chair and read to avoid becoming anxious when you cannot fall asleep. 8. Reset Your Body’s Clock People with chronic sleep problems often describe being sleepy during the day and wide awake at night, signaling a disruption in the circadian rhythm. The circadian rhythm is your natural clock that tells your body when to sleep and wake. You can reset this system by getting up early, waking up with your alarm, and not taking naps during the day. After a few days, many find these habits help them feel tired at the “right” time. 9. Turn Your Brain on Early in the Morning Research shows people are more creative in the morning, meaning they can think clearly, solve problems, and make better decisions. Challenge yourself with more mentally stimulating activities in the morning as your sleep schedule improves and your sleep debt shrinks. Set earlier meetings at work, make time for something creative, and frontload more challenging tasks. A morning person could be inside you, just waiting to come through.