The Link Between Mental Health and Sleep

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Any modifications to your sleep patterns or habits might harm your health if you deal with mental health concerns.

50% to 80% of individuals seeking therapy for mental health issues struggle with sleep issues.

The Relationship Between Sleep Disorders and Mental Health

Your mental health is intimately related to the type of sleep you obtain. Lack of sleep can seriously harm your physical and mental health and make it challenging to continue your regular activities.

People with mental health problems are more likely to have sleep disorders. Sleep problems are widespread in those with anxiety, depression, bipolar disorder, and attention deficit hyperactivity disorder (ADHD).

As well as being a consequence of some mental health disorders, sleep is also thought to play a role in developing different mental health problems.

Signs and Symptoms

There are many types of sleep disorders. These disorders can be grouped into the following categories:

• Problems falling and staying asleep, such as insomnia, which is the most common sleep disorder.
• Problems staying awake, such as hypersomnia, the inability to stay awake during the day, and narcolepsy, which causes extreme sleepiness
• Problems keeping a regular sleep-wake schedule

Some of the signs you may have a sleep disorder include:

• You regularly take more than 30 minutes to fall asleep.
• You often wake up several times each night and then have trouble falling asleep.
• You wake up too early in the morning.
• You often feel sleepy or fall asleep at the wrong times during the day.
• You snore loudly, snort, gasp, make choking sounds, or stop breathing for short periods while asleep.
• You have creeping, tingling, or crawling feelings in your legs or arms that are relieved by moving or massaging them, especially in the evening and when trying to fall asleep.
• Your legs or arms often jerk during sleep.
• You have vivid, dreamlike experiences while falling asleep or dozing.
• You have episodes of sudden muscle weakness when you are angry or fearful or when you laugh.
• You feel as though you cannot move when you first wake up.

Causes

There are several reasons for sleep disorders, even if the exact cause is not understood occasionally. These consist of the following:

• Diseases of the body, such as heart disease, lung disease, and nerve issues.
• Mental health issues and pain.
• Certain medications.
• Genetics.

More elements may play a role in sleep issues. Which are:

• Caffeine.
• Alcohol.
• A shift pattern that isn’t regular, like the night shift.
• Aging.

Prevention and Management

Finding methods to increase sleep quality and duration might help ease the symptoms of various mental health conditions. Even if obtaining more sleep is not a panacea or quick fix, it may be a crucial component of an all-encompassing therapy strategy.

Enhanced Sleep

You can take specific actions on your own that could improve your ability to sleep. Which are:

• Reducing the number of daytime naps.
• Establishing a nightly routine.
• Avoiding stimulants like coffee too close to bedtime.
• Putting your electronics away before going to sleep.

Cognitive-Behavioral Therapy

Psychological therapies are effective in treating some types of sleep disturbances. According to the American College of Physicians, cognitive behavioral therapy for insomnia (CBTI) is a first-line treatment for persistent insomnia.

Exercise

Long-established research has connected exercise to better sleep. A growing body of research shows that exercise is an effective strategy to aid folks who have trouble sleeping.

Relaxation Techniques

Some data suggest relaxing methods might help with persistent insomnia.

The following methods might be helpful for those with sleep disorders:

• Progressive relaxation, which involves tensing different muscles in your body and then releasing the tension.
• Music-assisted relaxation aims to produce deep relaxation through live or recorded music and spoken instructions.

Psychological therapies like CBT often include relaxation methods as well. Some early research suggests relaxing techniques may help lessen tension and worry, two signs of sleep disturbances.

This article was co-written with a therapist from Sensera — a self-help app that provides daily CBT audio sessions and exercises. The app helps people deal with a variety of mental issues (insomnia, anxiety, low self-esteem, and relationship problems). Download now to become happier!