Sleep is often overlooked in our fast-paced world, but it plays a vital role in maintaining good mental health.
Some people believe that to become a great achiever in life, you must not sleep for more than 5 hours every night. These motivational speakers believe that it’s a sign of laziness to sleep longer than 5 hours in a day. But how true is this assertion?
Research has consistently shown that the quality and quantity of our sleep can significantly impact our emotional well-being, cognitive function, and overall mental state both immediately and later in life. Put in a different way, “Your sleep and your mental health are closely intertwined”.
The Importance of Sleep for Mental Health
Sleep is not just a period of rest; it’s an active process during which our brains perform essential functions. During sleep, our brains consolidate memories, process emotional information, and clear out waste products. These processes are crucial for maintaining good mental health and cognitive function.
How Does Sleep Deprivation/Insufficiency Impact Mental Health?
Sleep deprivation can have significant negative impacts on your mood and emotional state1. Here are some ways insufficient sleep or sleep deprivation can affect our mental and psychological well-being1–5:
Mood Disturbances
Sleep loss can profoundly alter your emotional states and mood in the following ways:
Increased irritability: When you are sleep deprived, you experience heightened irritability and are more easily frustrated. Contrary to sleep deprivation, a study suggests that longer sleep duration has a positive influence on happiness6.
Anxiety: You worry too much when you don’t get enough sleep the previous night.
Depression: Chronic sleep loss can contribute to depressive symptoms, though the relationship is complex as depression can be a cause of sleep disorder.
Cognitive Impairment
Sleep deprivation can cause impaired cognitive functions such as:
Reduced alertness: When you are sleep-deprived, you experience decreased alertness and slower reaction times.
Impaired decision-making: Lack of sleep will negatively affect your judgment and ability to make sound decisions.
Attention deficits: Sleep loss will make it difficult for you to focus and pay attention.
Memory issues: Sleep plays a crucial role in memory consolidation, and sleep deprivation can impair both your short-term and long-term memory.
Emotional Regulation
Sleep is closely tied to emotional processing and regulation and may result to:
Heightened emotional reactivity: When you are sleep-deprived, you will often experience more intense emotional responses to stimuli.
Reduced positive emotions: Lack of sleep will decrease your positive moods such as joy, happiness, and contentment.
Impaired emotional recognition: Sleep deprivation can make it harder for you to accurately interpret emotions of others.
Increased Risk of Mental Health Disorders
Chronic sleep deprivation or insufficiency is associated with a higher risk of developing or increasing mental health conditions7 such as:
Anxiety disorders: Persistent sleep loss can contribute to the development or worsening of anxiety disorders.
Major depressive disorder: There is a strong bidirectional relationship between sleep problems and depression.
Bipolar disorder: Sleep disturbances can trigger manic or depressive episodes in individuals with bipolar disorder.
Psychosis Risk
In severe cases, prolonged sleep deprivation can lead to more serious mental health issues, including:
Hallucinations: Extreme sleep loss can cause perceptual distortions and hallucinations.
Paranoia: Some individuals may experience paranoid thoughts or delusions when severely sleep-deprived.
Psychotic symptoms: In rare cases, sleep deprivation-induced psychosis can occur, involving disorganized thoughts and speech.
Sleep as a Diagnostic Tool
Interestingly, sleep disturbances can sometimes serve as an early warning sign for certain psychiatric conditions. For example, changes in sleep patterns can signal the onset of a manic or depressive episode in individuals with bipolar disorder.
How Much Sleep is Ideal for Your Mental and Physical Health
It true that sleep is very good for your health, but too much of it is also a concern because it’s an indication of possible underlying sickness.
So, you would ask, how much sleep do I need for optimal health?
A report by the US Center for Disease Control (CDC) categorized optimal sleeping hours according to age groups. Newborn up to teenage years require between 8 and 17 hours, while adult to old adult need between 7 and 9 hours of sleep every night.
Anything longer or shorter than these recommendations should be considered detrimental to our mental and physical health.
This report pointed out that quantity is not just what we focus on, but also the quality of sleep. When we find it difficult falling asleep, frequently wake up during the night to use the rest room, and feel tired or sleepy after a night’s sleep, we are probably not getting a quality night sleep.
How to Improve Your Sleep for Better Mental Health
Given the strong link between sleep and mental health, improving sleep quality can have significant benefits for overall well-being. Here are some evidence-based strategies for better sleep:
- Establish a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet.
- Limit screen time before bed: The blue light from electronic devices can disrupt melatonin production.
- Exercise regularly: Physical activity can improve sleep quality but avoid strenuous exercise close to bedtime.
- Practice stress-reduction techniques: Incorporate mindfulness, deep breathing, or progressive muscle relaxation into your daily routine.
Conclusion
The relationship between sleep and mental health is complex and multifaceted. By prioritizing good sleep habits, we can significantly improve our mental well-being and resilience to stress. If you’re consistently struggling with sleep issues, it’s important to consult with a healthcare professional, as addressing sleep problems can be a crucial step in maintaining and improving your mental health. Ensuring good sleep hygiene can help prevent and manage mental health problems, making it an essential component of overall well-being. So, the next time you are tempted or advised to skimp on sleep, remember that a good night’s rest is vital for your optimal mental health. The less sleep you get, the more messed up your mental capacity becomes. Remember, a good night’s sleep is not a luxury—it’s a necessity for optimal mental health and overall well-being.
References
1. Milojevich, H. M. & Lukowski, A. F. Sleep and mental health in undergraduate students with generally healthy sleep habits. PLoS One 11, (2016).
2. Tomaso, C. C., Johnson, A. B. & Nelson, T. D. The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. Sleep 44, 1–30 (2021).
3. Pires, G. N., Bezerra, A. G., Tufik, S. & Andersen, M. L. Effects of acute sleep deprivation on state anxiety levels: a systematic review and meta-analysis. Sleep Med 24, 109–118 (2016).
4. Palmer, C. A. et al. Sleep Loss and Emotion: A Systematic Review and Meta-Analysis of Over 50 Years of Experimental Research. Psychol Bull 150, 440–463 (2023).
5. Tari, B. et al. The indirect relationship between sleep and cognition in the PREVENT cohort: identifying targets for intervention. Frontiers in Sleep 2, (2023).
6. Lajunen, T., Gaygısız, E. & Wang, W. Sleep and happiness: socio-economic, population and cultural correlates of sleep duration and subjective well-being in 52 countries. Frontiers in Sleep 2, (2023).
7. Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G. & Weich, S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev 60, (2021).
