The Link Between Sleep and Mental Health: How Sleep Impacts Emotional Well-Being

Obstructive Sleep Apnea & Mental Health

Mental health and obstructive sleep apnea (OSA) are also strongly connected. OSA causes breathing to pause during sleep, reducing the body's oxygen levels. This disruption causes fragmented sleep, making reaching the restorative and deep sleep cycles harder. Research also suggests that OSA occurs more frequently in people with psychiatric disorders, particularly major depressive disorder (MDD) and post-traumatic stress disorder (PTSD).

How Sleep Impacts Mental Health 

Research shows that sleep deprivation can cause mental health issues like anxiety and distress in otherwise healthy people. Here are a few ways poor sleep can affect everything from our mood to our behavior.

Foggy Brain

Our brains have trouble operating at peak performance when we don't get enough sleep. One common side effect of sleep deprivation is brain fog—a feeling of not being able to think straight or remember things, making it hard to focus or be productive. Research shows that lack of sleep disrupts how our brain cells communicate with each other, thus leading to temporary lapses in memory and concentration. 

Increased Stress

Lack of sleep can affect how you deal with daily annoyances, making smaller events seem more stressful. In turn, stress from work, relationships, and other daily events can make it harder to fall asleep, causing additional stress. This playback loop can feed into itself.Poor sleep generates stress, making it challenging to get good sleep. 

Changes in Mood

Poor sleep can also alter our mood, making us irritable and more prone to emotional outbursts.One study on sleep deprivation even found that inadequate sleep was more likely to lead to anger and aggressive behavior. That’s because our brain can't keep our amygdala ("the emotional brain") from overreacting when it doesn't get enough sleep. 

Changes in Behavior 

When we don't get sufficient sleep, our altered mood may also cause us to behave unusually or out of character. We may have a short fuse and be easily annoyed, more likely to act out of impulse, or hyperactive. Interactions with other people may also be challenging when sleep-deprived. 

Temporary Psychotic Symptoms

In some cases, sleep deprivation can lead to short-term psychotic symptoms.One research review examined 21 studies where participants experienced 24 hours or more (up to 11 days) of sleep deprivation. It found that sleep loss can be a direct cause of hallucinations, delusions, depersonalization, and distorted thinking. 

Effects of Lack of Sleep & Mental Health Conditions 

The role that sleep plays in mental health and the way the two are intertwined becomes even more apparent when looking at specific mental health conditions. Let's review a few mental health conditions and their relationship with sleep below. 

Depression

Poor sleep may worsen depression and vice versa.Research shows that depression and insomnia are firmly linked, with about 75% of depressed patients reporting symptoms of insomnia. Many people with depression also experience hypersomnia (sleeping too much) and excessive daytime sleepiness.

Sleep and seasonal affective disorder, a type of depression, are also closely related. This condition often occurs during the time of year when daylight hours are limited. Seasonal affective disorder can disrupt our circadian rhythm, affecting our sleep and causing us to sleep too much or too little. 

Anxiety 

Sleep problems are also strongly linked with anxiety disorders. When our minds are racing from worry or fear, it causes us to be in a state of hyperarousal, which is a central cause of insomnia. The anxiety we experience around sleep problems, worrying about whether or not we'll get a good night's sleep, can also make it more difficult to fall asleep. 

Post-traumatic stress disorder (PTSD), a form of anxiety, also has a strong connection with sleep. People with PTSD often suffer from nightmares or replay traumatic events in their minds, which disrupts their ability to sleep. Veterans, in particular, are affected by PTSD and sleep issues. Studies show thatat least 90% of veterans with PTSD from the Vietnam era experience insomnia. 

Bipolar Disorder 

People with bipolar disorder experience extreme highs (mania) and lows (depression), with manic and depressive episodes significantly impacting their daily lives. As such, sleep patterns also change depending on their emotional mood. For instance, during depressive periods, people with bipolar disorder are likely to sleep too much. During manic periods, they're likely to get less sleep.Some researchalso implies that sleeping problems can bring on or worsen these emotional states. 

Schizophrenia

People with schizophrenia often have a difficult time determining what's real and what isn't and are more likely to experiencecircadian rhythm disorders and insomnia. Medications to treat schizophrenia may also exacerbate sleeping problems. Like many other health issues, schizophrenia symptoms and poor sleep play into each other, reinforcing the other negatively. 

How to Improve Sleep and Mental Health

Since sleep and mental health are so interconnected, a multifaceted approach is often needed. Steps to improve sleep may also be part of improving mental health conditions. However, each person's situation is unique. So, it's essential to work with your doctor, psychiatrist, or primary medical provider to come up with a tailored plan for your specific mental health needs. Here are a few solutions that may help improve your sleep and your mental health. 

Consider Cognitive Behavioral Therapy

Talk with your doctor to see if cognitive behavioral therapy (CBT) might benefit your sleep and mental health plan. This type of therapy involves examining and reshaping negative thinking patterns. Professionals often use it to treat mental conditions like depression, anxiety, and bipolar disorder.One clinical study even found that CBT for insomnia could help improve the well-being of patients and improve the symptoms of many mental health conditions. 

Set a Regular Sleep Schedule

Mental health issues can interfere with our internal clocks and impact our circadian rhythm. To combat this,set a specific time each day to go to bed and wake up. Try to stick to this schedule, even on the weekends, without straying from your set sleep/wake times for more than an hour. 

Practice Good Sleep Hygiene

Healthy habits andgood sleep hygiene can also help improve your sleep quality and mental health. Exercise daily to release endorphins to reduce stress, giving yourself plenty of time (at least a few hours) to complete your workout before bed. Build a consistent bedtime routine to help you unwind before bed. Turn off your electronics at least an hour before bed, asresearch shows that the blue light from screens can disrupt your circadian rhythm. Instead, opt for calming activities like light stretching, listening to soothing music, or reading. 

Create a Comfortable Sleep Environment

Create a cozy haven in your room where you can easily fall asleep each night. Invest in a high-quality mattress and bedding. Set a cool but comfortable temperature. And block out noise and light with blackout curtains, an eye mask, a white noise machine, or earplugs. 

Invest in Non-Medicated Sleep Solutions

Chronic pain is linked with depression and can keep you up at night. If you suffer from back pain, joint pain, heartburn, acid reflux, sleep apnea, or other health conditions that make it difficult to sleep, consider investing in a medicated pillow to help relieve some of the symptoms. 

Sleep solutions likeMedCline’s science-backed pillows keep your spine aligned and your head gently elevated to alleviate back or neck pain. Sleeping at an incline can also reduce acid reflux symptoms by keeping stomach acid from creeping up your esophagus. Plus, these sleep solutions keep you comfortably on your side so your airways stay open, preventing snoring and other sleep apnea symptoms. Unlike other sleep wedges, MedCline's sleep solutions have patented arm pockets so your downside arm can rest comfortably, eliminating any pressure or pain on your shoulder. 

The Emotional and Mental Health Benefits of Sleep

Because sleep and mental health are so interconnected, it’s imperative to ensure both are balanced. Working with your doctor and making small steps in your daily life can help improve your sleep and emotional and mental state. 

At MedCline, we understand how important sleep is to mental health. We also know that pain and discomfort can sometimes make it harder to fall asleep. To help you find relief, all of our sleep solutions are backed by science and offer safe, non-medication solutions for your health needs. Made with adjustable memory foam stuffing, our seamless design features full body support to align your spine and elevate your upper body. Our patented arm pockets also take the pressure off your shoulder for added joint support. 

For more information about how our sleep solutions can help you sleep better on your side, head to our MedCline FAQs or reach out to our team of Sleep Specialists today!

Resources

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