We\u2019re all fully aware that sleep, and a lack of it, impacts the body. But it also plays a substantial role in mental health too, either bringing on mental health conditions or exacerbating existing ones. <\/p>\n\n\n\n
If you\u2019ve been feeling a direct connection between\u00a0sleep deprivation<\/a>\u00a0and mental health, read on to explore the various ways sleep affects mental health with information and tips from a professional.<\/p>\n\n\n\n Sleep deprivation can easily result in worsened mental health. The two have a bidirectional relationship that anyone can experience. Specifically, a lack of sleep can trigger the onset of certain conditions\u2014and conversely, mental health conditions can worsen sleep problems. <\/p>\n\n\n\n Both of these topics have frequently been the subject of medical research<\/a>. Many studies<\/a> have zeroed in on anxiety<\/a> and depression<\/a> and how these two conditions are affected by sleep.<\/p>\n\n\n\n \u201cA lack of sleep can impact our physical, mental, and emotional health,\u201d says Sarah Bitar<\/a>, marriage and family therapist. \u201cWith the disturbances of sleep come disturbances of all other connected systems of operation in the human body.\u201d<\/p>\n\n\n\n She adds that one of the fastest-appearing effects of lack of sleep is brain fog.<\/p>\n\n\n\n \u201cBrain fog is a cognitive expression of chemical imbalances in the body, which are also expressed through emotional distortions,” explains Bitar. “Emotional distortions could facilitate mental illness over time\u2014and the longer that sleep acts as an unresolved issue in one\u2019s life, the longer that these mental health challenges linger amongst other contributing factors.\u201d<\/p>\n\n\n\n In other words? That brain fog you\u2019re experiencing from a bad night\u2019s sleep could eventually lead to poor mental health.<\/p>\n\n\n\n Bitar notes that although a lack of sleep can absolutely lead to mental health disorders, many people don\u2019t realize that sleep disturbances in themselves are considered mental health challenges by the medical community.<\/p>\n\n\n\n So, does low-quality sleep cause mental health conditions, or do existing mental health conditions disturb sleep quality? Bitar says that this is very much a \u201cchicken or the egg\u201d situation.<\/p>\n\n\n\n From a professional standpoint, Bitar would gather as much information about one\u2019s sleep patterns as possible and then treat this pattern according to what plays a role in it. Some questions she would ask include:<\/p>\n\n\n\n You can ask these questions of yourself to discover some patterns and themes, and, in turn, possibly discover where your sleep issues may be stemming from.<\/p>\n\n\n\n \u201cBy resolving some of these issues, you are likely to experience improvements in your sleep and overall mental health,\u201d Bitar says.<\/p>\n\n\n\n Although it may not seem like it, there is a connection between sleep apnea<\/a> and mental health. Research shows obstructed sleep apnea (OSA) occurs more frequently in people with psychiatric conditions<\/a>, which heightens your risk of mental distress.<\/p>\n\n\n\n Bitar says that in one 2017 study, it was found that individuals with sleep apnea were substantially more likely to report unmet needs for mental health care<\/a>, despite reporting greater mental health service use.<\/p>\n\n\n\n \u201cAdditionally, they found that individuals with sleep apnea are more likely to report suicidal thoughts,\u201d she says.<\/p>\n\n\n\n Bitar goes on to say that various studies have been conducted on the link between sleep apnea and mental health, mostly coming to similar conclusions as to how strongly related the two are.<\/p>\n\n\n\n \u201cPreventative mental health care is recommended for those who suffer from early signs of sleep apnea in order to build adaptability toward this condition over time,\u201d Bitar advises.<\/p>\n\n\n\n Since there\u2019s an obvious link between sleep hygiene and mental health, both areas of your life can be substantially improved if you change your habits.<\/p>\n\n\n\n A balanced, healthy body tends to thrive on routine, which is why it\u2019s essential to stick to a morning routine<\/a> and nighttime sleep ritual<\/a>. This can include getting up at the same time every day, going to bed at the same time every night, meditating in the morning and evening, and generally adopting calming practices that focus on self-care.<\/p>\n\n\n\n As part of your routine, Bitar suggests avoiding eating two to three hours before sleep, avoiding stressful conversations at night, and putting away electronic devices at least an hour before bed.<\/p>\n\n\n\n When you’re getting ready to go to sleep, you should feel good in your space. To make your bedroom as peaceful and sleep-promoting as possible, Bitar recommends minimal light, appropriate mattress firmness<\/a>, a tidy space, white noise or meditation music, and essential oil therapy.<\/p>\n\n\n\n \u201cSpeaking to a doctor about this matter can help you understand the severity of any comorbid conditions that you may be overlooking in your treatment, as well as help you initiate a healthier lifestyle as a way to minimize the impact of your sleep issues,\u201d Bitar says.<\/p>\n\n\n\n By determining how sleep manifests in your mental health, a professional is likely to help you minimize this impact by building healthy coping tools which can allow you to maintain a regulated nervous system, Bitar explains.<\/p>\n\n\n\n \u201cA regulated nervous system acts as a foundation for regulated emotions and, in turn, a balanced mood,\u201d she says.<\/p>\n\n\n\n Bitar adds that there are many \u201chealing modalities\u201d that exist today that can help people sleep better. \u201cIt may just be a matter of time before you find your perfect recipe\u2014don\u2019t give up,\u201d she says.\u00a0(Here’s how antidepressants affect your sleep<\/a>.)<\/p>\n\n\n\nThe relationship between sleep and mental health<\/h2>\n\n\n\n
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Sleep apnea and mental health<\/h2>\n\n\n\n
Ways to improve sleep and mental health<\/h2>\n\n\n\n
1. Commit to a morning and nighttime routine<\/h3>\n\n\n\n
2. Create a sleep environment that promotes deep relaxation<\/h3>\n\n\n\n
3. Speak to a doctor and\/or mental health professional<\/h3>\n\n\n\n