How Sleep and Mental Health are Secret Best Friends

Ever heard the phrase “woke up on the wrong side of the bed?” The reason for this is that sleep affects people's mental health. It’s a continuous cycle, sleep issues affect mental health, and mental health problems can lead to sleeping problems.

Prioritizing sleep is the easiest mental health hack.

The deep connection between sleep and mental health is often overlooked. They are so deeply intertwined that one can't work without the other.

Getting good sleep helps in regulating mood, managing stress, processing emotions, and ensuring good physical health. While getting poor sleep can lead to problems in concentration, learning, and focusing, it can also increase anxiety, affect decision-making, and cause tiredness. Also, some mental health disorders may involve disturbance in the sleep schedule as the main symptom.

To understand the relationship between sleep and mental health, we'd have to understand the Sleep Cycle.

Sleep cycle consists of four separate stages, each plays a vital role in getting the much-needed rest.

(The four stages involve one Rapid Eye Movement (REM) sleep and three non-REM (NREM) sleep.)

The NREM Sleep

Stage 1 (N1), the initial 1-7 minutes when a person falls asleep. It's easy to wake a person up in this stage, and if not disturbed, the person can quickly move to the next stage. There are light changes in the brain activity.

Stage 2 (N2), it lasts up to 10-25 minutes, in this stage the brain activity slows down, but there are short bursts of activity, that helps in resisting being woken up, also the body enters a subdued state where there is a drop in temperature, slow heart rate and breathing, and muscle relaxation.

Stage 3 (N3), also known as Deep Sleep, lasts for about 20-40 minutes; it's harder to wake a person up in this stage. The body relaxes further as the breathing rate, pulse, and muscle tone decrease. Brain activity shows a pattern of delta waves, which is also why it is called delta sleep or slow wave sleep (SWS). This stage is crucial for restorative sleep as it allows growth and restoration and encourages the immune system. This sleep contributes to creativity, memory, and insightful thinking.

REM Sleep

Unlike NREM sleep, in REM sleep, brain activity picks up, and the body experiences atonia, that is, temporary muscle paralysis, excluding eyes and the muscles controlling breathing. The eyes are seen to be moving quickly, even though they are closed. It is essential for cognitive functions like memory, learning, and creativity. Most dreams happen in this stage. Normally, one can’t enter REM sleep until they have been asleep for about 90 minutes. Sufficient sleep, especially during REM sleep, facilitates the processing of emotional information in the brain. Not getting enough deep and REM sleep may explain the consequences of insufficient sleep on emotions, memory, thinking, and physical health. People with insomnia may not get enough sleep needed for each stage. People with sleep apnea, that is, people who are frequently awoken during earlier stages, may struggle to go to the deeper stages.

When sleep goes wrong.

When we don’t get enough sleep and it becomes a regular thing, then it does so much more than making your morning miserable; it affects your mood, your mind, and even your mental health.

Sleep deprivation and its psychological effects:

Increased anxiety- The part of the brain that is responsible for fear and anxiety, the amygdala, becomes more reactive, which leads to more stress responses.

Irritability and sadness- The emotional resilience shrinks, as you get no rest, which means little things feel bigger and you feel overwhelmed easily.

Bad decision-making and poor focus, along with the amygdala, sleep, also affect the prefrontal cortex, which is responsible for impulse control, judgment, and concentration, so when you don’t get enough sleep, your thinking becomes foggy.

Sleep problems and mental health disorders:

Depression- People who have insomnia are more likely to develop depression, as poor sleep disturbs the serotonin production, which is responsible for mood stability.

General Anxiety Disorder (GAD)- Sleeping problems also affect anxiety; they can also trigger it. Not getting enough sleep for a long period of time keeps the body in a “fight or flight” mode, which keeps us nervous and worried.

Post-traumatic stress disorder (PTSD)- Sleeping problems or disturbances are not only symptoms of PTSD but also triggers. Nightmares, night sweats, and insomnia frequently occur, complicating emotional recovery by hindering the brain's ability to process trauma during REM sleep.

Bipolar Disorders- Sleep is a major stabilizer for people with bipolar disorder, as it contributes to mood swings, triggering depressive or manic episodes. Maintaining a good, regular sleep pattern is often part of the main treatment.

Poor feedback loop- poor sleep -> worsened mental health -> worse sleep

How Better Sleep Can Boost Your Mental Health

Sharper focus- Sleep is crucial in shaping how we acquire knowledge and retain information. During sleep, your brain sorts through memories and reorganizes its connections. In its absence, focus diminishes, decision-making takes longer, and even simple tasks can appear overwhelming. Consistent sleep aids in thinking clearly, staying concentrated, and making wiser decisions.

Lower stress level- While you sleep, your body decreases cortisol, the main hormone associated with stress. In contrast, ongoing sleep deprivation maintains elevated cortisol levels, causing you to feel wired, anxious, or uneasy. Improved sleep allows your body to rejuvenate and recuperate, making it simpler to handle stress the following day.

Better emotional regulation- Rest enhances the prefrontal cortex, which is the brain region responsible for logical reasoning and impulse regulation. At the same time, it aids in calming the amygdala, which serves as the brain's emotional alert system. When you’ve had enough rest, you’re less prone to overreact, become angry, or feel emotionally stressed, which helps you remain calm and stable during challenging circumstances.

Improved mood- Lack of sleep interferes with the brain's capacity to manage emotions. Resting well helps maintain the balance of neurotransmitters such as serotonin and dopamine, essential substances that regulate your mood and aid in avoiding irritability, sadness, or emotional detachment.

How to Make Sleep and Mental Health Thrive Together

Consistent sleep schedule- Your body operates on a 24-hour cycle, referred to as the circadian rhythm. Unpredictable sleep hours disrupt it, resulting in fatigue, diminished concentration, and altered mood.

Recommended: Fix the timing of sleeping and waking up, even on weekends. Over time, your body will get used to it and start feeling tired and also wake up at that time, without an alarm.

Sleep journaling- Racing thoughts can hinder one's ability to unwind. Keeping a journal aids in clearing mental clutter and may also lessen anxiety related to sleep.

Recommended: Take 5–10 minutes to jot down thoughts in a notebook prior to sleeping. You can write down:What went right today?Anything for which you feel thankful.Concerns or thoughts you would prefer to "set aside" for the next day.

• Digital detox and limited screen time- Screens produce blue light, disrupting melatonin, the hormone that signals your body it's time for sleep. Endless scrolling or viewing high-impact content can also overwhelm your brain.

Recommended: Shut down screens at least 1 hour prior to sleeping. Consider reading a book, doing some stretches, or enjoying soothing music instead.

• Mindful breathing- Deliberate, measured breathing triggers the parasympathetic nervous system, your body’s innate “rest and digest” state. It soothes your mind and prepares your body for rest.

Recommended: Give the 4-7 breathing method a try:Breathe in through your nose for 4 seconds.Keep your breath for 7 seconds.Breathe out gently through your mouth for 8 seconds.Continue this pattern for several minutes while reclining in bed.

• Mind caffeine and alcohol- Both can disrupt your sleep, each in distinct ways. Caffeine is a stimulant that may remain in your body for several hours, whereas alcohol can lead to disrupted, superficial sleep.

Recommended: Steer clear of caffeine past 2 p.m. Restrict alcohol consumption, particularly 2–3 hours before sleeping.

• Optimize your environment- An ideal sleep environment signals to your brain that it's time to relax. Factors in the environment, such as light, sound, and temperature, influence your capacity to both fall asleep and remain asleep.

Recommended: Maintain a cool temperature in your bedroom (60–67°F / 15–19°C). Obstruct light with blackout shades or a sleeping mask. Utilize earplugs, white noise devices, or a fan to minimize distractions.

CBT for insomnia (CBT-I)- It has a proven track record in reducing sleeping problems. A large clinical trial also showed that CBT-I could reduce symptoms of many mental health conditions, improving emotional well-being and decreasing psychotic episodes