The role of sleep in mental health
It’s hardly headline-grabbing news that sleep is essential for the human body to recharge, stay healthy and fight off diseases. If we don’t get enough sleep, our brains cannot function properly and our concentration, memory and focus all suffer as a result[1]. Adults need around seven to nine hours sleep per night, while babies, children and teenagers need even more.
We have an internal body clock inside us that tells us when it is time for us to sleep and let our bodies rest and recover. It works on what are known as circadian rhythms. These last roughly 24 hours and cause us to feel more and more tired, the longer we have been awake. Our circadian rhythms can be affected by a number of things that can disrupt our sleep patterns or prevent us from nodding off altogether. These include noise, light, feeling too hot or too cold, uncomfortable sleeping conditions, physical pain and stress.
Sleeping at night, in the dark, is generally seen as being better for getting good quality sleep that aligns with our circadian rhythms. However, this is not always possible to do – as shift workers and new parents will testify. It is obviously harder to block out light from outside during daylight hours and there will be more people awake and moving about, raising the likelihood of your sleep being disturbed[2]. However, where there is no alternative, sleeping during the day far surpasses no sleep at all as a better way to help your body recharge and your brain to function correctly.
Sleep deprivation
This is because prolonged periods of being kept awake lead to a serious physical and mental state called sleep deprivation. Studies into sleep deprivation reveal that it makes us much more prone to reduced cognitive thinking, delayed reactions, smaller attention spans and mood swings. Sleep deprivation has been used as a torture device due to the negative effects it has on the human body and brain over time. It has also been linked to increased risks for medical conditions such as type 2 diabetes, high blood pressure, heart disease and stroke[3].
Poor sleep can be both a symptom and a cause of poor mental health. Conditions such as depression, anxiety stress and bipolar disorder can all cause difficulties in getting off to sleep. When those affected do sleep, it can be fitful and restless, with long periods spent lying awake with thoughts racing through the mind. Countless studies have shown that if people affected by poor mental health can receive the right support and resources to improve their sleep quality, this can significantly improve their wellbeing and ability to function at home and at work. This might seem obvious, but the importance of sleep to support improved mental health mustn’t be underestimated.
Vicious circles
So, issues with sleep and mental health tend to go hand in hand. This is commonly known, but what people don’t always realise is that it can all turn into a vicious circle if left unchecked. Worries and anxieties going round your head can stop you from sleeping. The resultant lack of sleep then makes your feelings of stress and anxiety feel much worse, preventing you from getting to sleep the following night. On and on the cycle goes…
Sleep problems linked to poor mental health include insomnia (an inability to fall or stay sleep), waking up much earlier than you would like, nightmares and trauma-related flashbacks, racing thoughts and finding it hard to get out of bed in the morning[4]. You can also spend the whole day feeling tired and lethargic, or find yourself feeling the need to sleep at inappropriate times, such as during a meal or at work. Yet grabbing 40 winks during the day is not always the best thing to do in the long-term, if it pushes your circadian rhythms too far out of synch that you no longer feel tired enough to sleep at night.
Some medications can also affect quality of sleep, as can overindulgence in alcohol or drugs. Equally, suddenly stopping taking medications or avoiding stimulants like alcohol or drugs can also cause sleeping problems. To avoid another vicious circle, it is wise to seek medical support to come off drugs or alcohol safely and to work out a healthy way forward for any medication you may be on.
How to promote good sleep
There are many things you can do to encourage your body to rest and your mind to switch off enough to let you go to sleep at the right time. Keeping the same sleeping hours and routine every night is hugely important. You can do this by training your body to know when it is time to sleep by going to bed when you feel tired and getting up at roughly the same time each day. Keep your sleeping environment quiet, dark and not too hot and stuffy, with nothing too stimulating in the room. Try to avoid using screens too close to bedtime and cut out the late night tea, coffee, cigarette or alcoholic drink.
Other tips include writing down your worries before you settle down for the night. This should encourage your brain to turn off from them for a while. If you do find yourself laying awake for ages, get up and do something relaxing for a bit, such as making a drink of hot milk, watching some easy TV or listening to some soothing music.[5] Don’t drink too much though, as you will only need to get up again for the loo.
Invest in the most comfortable bedding that you can – choose breathable, natural fibres for pillowcases, sheets and duvet covers. Wash these often, as a clean, fresh bed will be much more inviting. Try to do something active during the day to help your body feel more tired and ready to sleep at night.
Where to seek help
If you are finding it hard to get off to sleep at night, or are worried about the effect of poor quality sleep, insomnia or sleep deprivation on your mental health, please check out these helpful links.
[1] Source: https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep. Accessed 27 August 2022.
[2] Source: https://brighamhealthhub.org/is-the-night-shift-bad-for-your-health/. Accessed 27 August 2022.
[3] Source: https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep. Accessed 27 August 2022.
[4] Source: https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/. Accessed 27 August 2022.
[5] Source: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/. Accessed 27 August 2022.
