By Dr. Ernesto Eusebio
The Connection Between Sleep and Mental Health
As a sleep specialist, I frequently evaluate patients for particular sleep disorders such as sleep apnea or insomnia and find that there are often associated conditions being treated by other providers at the time of presentation, such as depression, ADHD, dementia, generalized anxiety, or PTSD.
These are often problems that have been diagnosed several years prior to their presentation at the sleep clinic. I often ask myself: what role did my patient’s sleep problem play in these other diagnoses? Could we have prevented these problems if the sleep disorder had been identified earlier?
There is a strong connection between poor sleep (or sleep disorders) and mental health problems. I propose our readers consider their sleep quality as they choose their new year’s resolutions.
We often sacrifice sleep to meet the demands of school, work, family, and social obligations. This age of entertainment and social media also grabs our attention, sometimes robbing us of our best sleep. Is our anxious/depressed society a result of our disregard for a good night’s sleep? Let’s discuss sleep and mental health.
The Science Behind Sleep and Mental Health
It is thought that all living organisms, even individual cells, engage in a resting or restorative state (repair cycle) at times. It is best to think of sleep as our brain’s own resting/restorative state. With such complex functions as memory, consciousness, behaviors/feelings, and computational abilities, these restorative functions become essential for a healthy mind.
Such maintenance and repair functions can only happen properly when our system is temporarily “off” (asleep). Think of it as a “maintenance reset,” in the way we think about preventing errors in a computer system. Sleep also allows restorative functions for the rest of the body, such as muscle repair, cell repair and reproduction, restored immune functions, etc.
The Impact of Sleep Deprivation on Mental Health
Insufficient sleep has a negative impact on all aspects of brain function, resulting in deterioration of our brain’s healthy state, with a strong impact on mood and cognition.
1. Mood Disorders: Sleep deprivation is closely linked to depression and anxiety. It can exacerbate these conditions, which also exacerbate sleep problems, resulting in a vicious cycle of poor sleep and worse mental health.
2. Cognitive Impairment: Lack of sleep impairs cognitive functions such as attention, decision-making, and problem-solving. This cognitive decline can increase stress and decrease the ability to cope with daily challenges, further contributing to feelings of frustration and helplessness.
3. Stress Response: Sleep deprivation may activate the body’s stress response system, increasing levels of stress hormones like cortisol. Elevated cortisol levels can negatively impact mood and overall mental well-being, leading to a heightened state of anxiety and agitation.
4. Immune Response: Studies have shown that poor sleep may blunt our immune response to vaccines and infections, resulting in less protection from diseases such as the flu and COVID.
Sleep Disorders and Mental Health
Most, if not all, sleep disorders have been linked to different aspects of mental health, and new research continues to add or strengthen connections between them.
Some of the most common sleep disorders:
1. Insomnia: Characterized by difficulty falling or staying asleep, insomnia is often both a symptom and a cause of mental health issues such as anxiety and depression, often creating a self-perpetuating cycle of exacerbation for all these conditions.
2. Sleep Apnea: Where breathing repeatedly stops and starts during sleep, leads to fragmented sleep and poor sleep quality. Sleep apnea is associated with an increased risk of depression and anxiety, and the lack of restful sleep negatively impacts emotional and cognitive function. Furthermore, recent studies have found an association between sleep apnea and cognitive dysfunction, dementia, and Alzheimer’s.
3. Restless Legs Syndrome (RLS): This disorder causes uncomfortable sensations in the legs, leading to an urge to move them, which can significantly disrupt sleep. RLS is often seen in individuals with depression and anxiety.
Strategies for Improving Sleep and Mental Health
Improving your sleep quality can have a profound positive impact on mental health. I have some recommendations that we could all follow to improve our sleep.
1. Establish a Consistent Sleep Routine: We are creatures of habit, and we thrive in predictable environments. A consistent schedule is the intervention that will most likely result in improved sleep.
2. Create a Pro-Sleep Environment: Use your bedroom as a sleep sanctuary. We sleep best in a cool room (close to 68°F), a dark room, and a quiet room. Avoid activities in the room other than sleep and sex, and set the stage half an hour to 2 hours before your bedtime. This allows time to unwind and remind your brain that you are in a safe and quiet environment.
3. Limit Exposure to Screens: Simply put, lights tell our brain it is daytime. Screens often provide information that will not necessarily be conducive to sleep (like war, suffering, drama, etc.). Avoid these at bedtime. Patients sometimes tell me these behaviors help them sleep, and my response is: wouldn’t you prefer to be able to just close your eyes and fall asleep without the need for a TV or screen?
4. Engage in Relaxation Techniques: Practice calming activities such as reading, meditation, or deep-breathing exercises before bed to prepare your mind and body for sleep. These relaxation techniques can help reduce stress and promote better sleep.
5. Exercise Regularly: Regular physical activity can improve sleep quality and duration. However, it’s important to avoid vigorous exercise close to bedtime, as it can have a stimulating effect.
6. Limit Caffeine and Alcohol Intake: Both caffeine and alcohol can disrupt sleep. Avoid consuming them in the hours leading up to bedtime to ensure a restful night’s sleep.
7. Make Sleep a Priority: Discuss sleep with your Primary Care Provider and listen to your loved ones when they mention your sleep may not look normal to them. Unfortunately, we can’t see ourselves sleep, so we will be the last to see the problem. Make your sleep a health priority.
Accepting New Patients!
Sleep & Apnea Institute of Florida
(239)788-6500
www.saifsleep.com
23421 Walden Center Dr, Suite 100
Bonita Springs, FL 34134