Sleep and mental health

Chances are, when you don’t sleep well at night, you find yourself struggling to get through the day. Our bodies need rest to function at their best, and poor sleep can negatively impact our mental health and make it hard to focus.

Sleep disorders such as insomnia can also be a symptom of some mental health disorders, such as depression. The relationship between sleep and mental health is complex, and researchers continue to investigate the science behind it.

For now, many studies point to the fact that poor sleep is linked with worse mental health outcomes, and vice versa. Read on to learn more.

Sleep impacts overall health.

Adults need seven or more hours of sleep, yet 35% of U.S. adults are sleep-deprived, according to the CDC.

Adults who are “short sleepers” — getting less than seven hours of sleep per night — are more likely to report chronic conditions like heart disease, diabetes, and depression, compared to people who got enough sleep.

Depression and sleep

Insomnia and sleep apnea are common in people with depression, and are often a symptom of depression.

For example, a 2013 study of over 900 patients with depression in Korea found that 93% experienced insomnia, and numerous other studies find that chronic sleep problems often impact people with mental health illnesses.

On top of that, poor sleep — short sleep or sleep disturbances — may also worsen depression and increase someone’s risk of developing depression. A 2017 study of over 1,000 medical interns during the first six months of their internship found that those with sleep disturbances and short sleep had the highest rates of depression.

People with seasonal affective disorder — known as seasonal depression — may also struggle with sleep. Hypersomnia — excessive sleep or sleepiness — is a symptom of seasonal depression.

Anxiety and sleep

Over one in ten adults experience regular feelings of worry, nervousness, or anxiety, the CDC reports, and women are twice as likely to experience anxiety than men.

People with anxiety disorders may struggle with sleep or experience insomnia, due to a state of hyperarousal. This means you might have racing thoughts, and excessive worry or fear that can make it difficult to fall asleep at night.

Insomnia in turn can worsen the symptoms of anxiety and may even become a source of anxiety, creating a cycle of anxiety that creates insomnia which then creates more anxiety and so on.

People with post-traumatic stress disorder (PTSD) may find it especially hard to sleep, as PTSD is characterized by flashbacks and uncontrollable thoughts connected to a stressful or traumatic event. Their brains may replay negative events or they may have nightmares, making it difficult to get restful sleep.

Sleep and mental health

Getting a good night’s rest enhances learning and memory, strengthens our immune system, and supports our emotional health.

However, sleep deprivation — either from short sleep or disruptions in sleep — does the opposite. Chronic sleep deprivation can lead to mood changes and irritability. It can make it harder to deal with the daily stresses of life while making us more vulnerable to negative thoughts.

Researchers are still trying to establish a direct link between sleep and mental health, but some suggest that neurotransmitters — chemical messengers in our brain — may play a role.

Getting better sleep

Because of the link between sleep and mental health, researchers suggest that targeting sleep during mental health treatment can lead to better outcomes for patients. There are several lifestyle and behavior changes that can help you get better sleep:

• Avoid caffeine, alcohol, and nicotine close to bedtime — these can make it harder to fall asleep or stay asleep at night. It’s best to avoid them completely if you can.
• Exercise regularly — regular aerobic exercise can lead to better sleep quality.
• Develop a sleep routine — this means going to bed and waking up at roughly the same time each day. Prepare your body for sleep with a nighttime ritual that involves relaxation and reduced screen time.
• Create a comfortable environment — invest in a comfortable mattress and bedding and block out excess light in your bedroom while you sleep.

Sleep aids like melatonin can help with insomnia. For people with anxiety, depression, or other mental health issues, seeking mental health treatment may also improve sleep.

Alpha offers both melatonin and mental health treatment, both from the comfort of your home. You can shop for melatonin here — no prescription needed. To get diagnosed and treated for mental health, visit here.