World Mental Health Day 2023: Is Sleep Connected To Mental Health? Know How

Sleep plays a vital role in maintaining not only physical health but also mental and emotional well-being.

Relation Between Sleep And Mental Health

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Sleep and mental health are intricately linked, and understanding this connection is crucial for the well-being of patients. Sleep plays a vital role in maintaining not only physical health but also mental and emotional well-being. Here's an in-depth look at the connection between sleep and mental health shared by experts:

In this regard, Dr Sujata Rao, who is the Trustee, MMC Cell Chairperson, at Association of Medical Consultants, Mumbai said, "We often hear someone in a bad mood saying 'I woke up on the wrong side of the bed' & it isn't far from the truth! Sleep and mental health are interconnected and therefore it is an essential component in mental health conversations. Recent studies suggest a bidirectional relationship between sleep and mental health where a person with mental health issues shows signs of sleeplessness or insomnia while a person who is more often sleep deprived can show emotional imbalances, in the long run."

 

"Basically sleep, if insufficient, increases the risk of mental health conditions. In short, sleep problems may be both a cause and consequence of mental health problems. Sleep is not only important for the physical upkeep of the body but also for psychological and emotional regulation. In fact, CDC advises that adults get between 7 and 9 hours of sleep a day, that varies as per age. In today’s world where people are juggling work and personal life, the aspect that suffers most is sleep. People who work in a high-pressured environment compromise on their sleep to accommodate these untimely activities," she added.

How Is Sleep Connected To Mental Health:

Dr. Rahul Chandhok, who is the Head Consultant, Mental Health and Behavioural Science, at Artemis Hospitals Gurgaon laid down different ways in which sleep is connected to mental health:

• Sleep as a Barometer of Mental Health:

Sleep patterns often serve as an indicator of a person's mental health. Doctors frequently inquire about sleep quality and duration when assessing a patient's mental well-being. Disturbed sleep, insomnia, or excessive sleepiness can be early signs of underlying mental health conditions, such as depression, anxiety, bipolar disorder, or post-traumatic stress disorder (PTSD).

• Impact of Sleep on Mood:

Sleep has a profound impact on mood regulation. A lack of sleep can lead to irritability, mood swings, and emotional instability. It reduces the brain's ability to regulate emotions effectively, making it more challenging to cope with stress and negative feelings. Chronic sleep deprivation can exacerbate symptoms of mood disorders and increase the risk of developing them.

• The Role of Sleep in Cognitive Function:

Adequate sleep is essential for cognitive functions such as memory, attention, and decision-making. Doctors often emphasize the importance of sleep to patients with conditions like ADHD and dementia, as poor sleep can worsen cognitive impairment. Sleep deprivation can also impair the ability to concentrate, leading to decreased productivity and increased frustration.

• Sleep and Anxiety Disorders:

Anxiety disorders and sleep disturbances often go hand in hand. Doctors recognise that sleep disturbances can be both a symptom and a cause of anxiety disorders. Conditions like generalised anxiety disorder (GAD) and panic disorder can lead to difficulty falling asleep or staying asleep, while chronic sleep problems can increase susceptibility to anxiety disorders.

• Depression and Sleep:

The link between depression and sleep is well-established. Doctors frequently inquire about changes in sleep patterns when assessing individuals with depression. Depressed individuals may experience insomnia, early morning awakening, or excessive sleepiness. Disrupted sleep can exacerbate depressive symptoms and make it more challenging for patients to respond to treatment.

• Bipolar Disorder and Sleep Patterns:

Bipolar disorder is characterized by mood swings between depression and mania. Sleep plays a critical role in managing this condition. Doctors often work with patients to stabilize their sleep patterns as part of bipolar disorder management. Irregular sleep can trigger manic or depressive episodes.

• Sleep and PTSD:

Post-traumatic stress disorder (PTSD) is closely linked to sleep disturbances. Traumatic experiences can lead to nightmares, night sweats, and insomnia. Addressing sleep problems is a crucial component of PTSD treatment to help patients manage their symptoms and improve their overall well-being.

• Sleep Medications and Mental Health:

Doctors carefully consider the use of sleep medications when treating patients with mental health conditions. While these medications can provide short-term relief, they must be used cautiously. Some sleep aids can be habit-forming or interact negatively with psychiatric medications. Doctors assess the risk-benefit profile and monitor patients closely when prescribing sleep medications.

• Lifestyle and Sleep Hygiene:

Doctors stress the importance of good sleep hygiene to promote mental health. This includes maintaining a consistent sleep schedule, creating a sleep-conducive environment, limiting caffeine and alcohol intake, and engaging in relaxation techniques. Lifestyle factors such as regular exercise and a balanced diet also contribute to better sleep and improved mental health.

Obstructive Sleep Apnea And Mental Health:

Dr Sujata Rao said, "Obstructive sleep apnea (OSA) is another aspect of sleep that has been linked to mental health. OSA is a disorder that involves pauses in breathing during sleep and a reduction in the body’s oxygen levels, creating fragmented and disturbed sleep. OSA can lessen the physical & mental efficiency of an individual, eventually leading to a nervous breakdown sometimes."

Benefits Of A Good Night's Sleep:

Dr. Malini Saba, who is a distinguished Psychologist, Philanthropist, Human Rights Activist, Environmentalist, Author of Food Books, Global Advocate for Women and Girls, and the Founder & Chairman of Anannke Foundation said, "A person's wellbeing is significantly affected by sleep and mental health, which has a two-way effect. Sleep is essential for maintaining mental health, and problems with mental health can interfere with the quantity and quality of sleep."

"Both cognitive performance and emotional regulation depend on getting enough and high-quality sleep. The brain consolidates memories, learning, and emotions as you sleep. It enhances cognitive processes like problem-solving, judgement, and focus. When people don't get enough sleep, they may have trouble focusing, have mood fluctuations, get irritable, and feel more stressed," she added.

Talking about this, Dr Sujata Rao said, "The quality of sleep contributes largely to mental well-being as it impacts the responses to stressors, with an increase in negative response in lack of sleep cases. Sleep helps the brain especially rapid eye movement (REM) sleep in processing emotional content and information and influences mood and emotional reactivity. Negative thinking and emotional vulnerability can be witnessed in people who experience poor sleep regularly."

"We live in a stressful environment where we are all part of the rat race to achieve one's dreams and make it big in our professional lives but we can't lose sight of the importance of sleep and its contribution towards a healthy happy life. Sleep can be the catalyst in accelerating your success with its ability to regulate emotions, improve cognitive function and promote rational thinking," she added.

Tips To Take Care Of Your Sleep:

Taking care of sleep issues is essential to managing mental health.

Dr. Malini Saba said, "A regular sleep schedule, a comfortable sleeping environment, avoiding caffeine and using electronics just before bed, and using relaxation techniques are all examples of sleep hygiene practices that can greatly enhance the quality of your sleep. Additionally, for thorough therapy and general wellbeing, it is imperative to seek expert assistance for both sleep disorders and mental health conditions. To support better mental health outcomes, interventions may include counselling, medication, lifestyle modifications, and the creation of restful sleep patterns."

In conclusion, sleep and mental health are deeply intertwined, and doctors play a crucial role in recognizing and addressing this connection. By addressing sleep disturbances, doctors can improve not only a patient's sleep quality but also their overall mental health and quality of life. It is important for individuals experiencing sleep problems alongside mental health concerns to seek professional help, as early intervention and appropriate treatment can lead to better outcomes.