In episode 34 : Postpartum Mental Health & Suicide, Part I, we touch on how lack of sleep has a huge impact on our overall well being. This is true all of the time, not just with new parents. We all know that sleep is an essential need for us humans, but we may not fully appreciate how related sleep and mental health are. Time and again, studies have shown that a good night’s sleep can be the difference in being able to cope with stressors or not.
Sleep and Psychiatric Disorders
Sleep and mental health are intimately intertwined. For that reason, mental health professionals typically ask patients about their sleep. If the patient is having trouble sleeping, their symptoms (depression, anxiety, paranoia, etc.) get worse. Unfortunately, persons with psychiatric conditions are more likely than others to suffer from insomnia or other sleep disorders. Often, one of the goals of psychiatric hospitalization is simply to regulate the person’s sleep by:
- Removing them from the stressful environment they were experiencing
- Using medications to promote sleep
We also know that you can create psychiatric symptoms in people by depriving them of sleep. Severe sleep deprivation can lead to hallucinations and psychotic thinking. The United Nations considers sleep deprivation a form of torture.
Negative Physical Health Effects of Sleep Deprivation:
We also should remember that a lack of sleep, particularly if it is chronic, has numerous negative physical health effects including:
- High blood pressure
- Obesity
- Cardiovascular problems
- Decreased fertility
- Immune system deficiency
Whew! This is in addition to the foggy brain functioning that we all experience when we don’t get enough sleep.
Basic Steps to Take for Better Sleep:
First of all, don’t tell yourself that you are the exception to the rule (i.e., “I don’t need that much sleep.” or “I can get by with only 5-6 hours.”) While not everybody needs 8 hours of sleep, most of us need 7-9 hours per night. And if you are a teenager, you actually need more (8-10 hours), not less!
Secondly, establish a routine. Go to bed and get up at about the same time every day. Just as with your muscles, you need to train your brain. Your body and brain have to anticipate when it is time to rest and when it is time to be active. If your schedule varies a lot, your sleep is likely to be poor.
Third, don’t use your electronic devices in bed. Turn off your phones, tablets, TV, and readers before you get into bed. Darken the room when you go to bed. Train your brain that the bed is for sleeping (and for that other thing).
Some people use medications, either over the counter or prescription, to promote sleep. Generally speaking, the more you use such medications, the less effective they are. If you use such meds every night, be sure to consult with your physician.
If you are having problems getting enough sleep, talk with your physician or a mental health professional who works with sleep problems. Although medications might be helpful, changing your sleep habits may be even more so. Cognitive therapy for insomnia has proven to be very effective for those with more severe sleep problems.
In Conclusion…
Almost everyone suffers from sleeplessness from time to time. However, if you regularly have trouble getting enough sleep, don’t ignore this problem. Sleep is very related to both physical and mental health problems. The good news, though, is that it can be successfully addressed. While medications may be useful, improved sleep hygiene habits can help a lot, and cognitive therapy approaches can address more difficult sleep issues.