Sleep plays key role in mental health
Research shows that sleep and mental health share a complex, two-way relationship. The connection between the two is more complex than people assume, with sleep affecting how we feel, think, and function. This relationship goes both ways, as studies have linked poor sleep to depression and anxiety, while sleep problems may be the first sign that mental health is shifting.
Sleep Deprivation vs. Insomnia
Dr. Lauren Waterman, a consultant psychiatrist at North London NHS Foundation Trust, specializes in insomnia and notes that sleep deprivation and insomnia are often mixed up. Sleep deprivation occurs when the brain is ready to sleep, but external factors prevent it, such as a screaming baby or a noisy environment. Insomnia, on the other hand, is when the brain has the opportunity to sleep but something inside the brain stops it from doing so.
According to Dr. Waterman, sleep deprivation can be harmful to human health, causing heart attacks and premature death, especially if sustained for a long time or if very severe. However, insomnia is a problem within the brain that affects the ability to sleep naturally, and the brain adapts to it over time.
The Sleep-Deprived Brain
When we’re sleep-deprived, our brain goes through various sleep cycles, from light sleep to deep sleep and back to light sleep again. Dr. Waterman explains that waking up multiple times an hour is normal, but people with insomnia tend to worry about their sleep, making it harder to fall asleep again. This is because the brain has associated the bed and bedroom with being awake, rather than asleep.
Improving Sleep Habits
To improve sleep habits, Dr. Waterman recommends avoiding blue light, white light, and bright light from devices before bed. Creating rituals, such as having sugar reduction habits or having lavender tea, can also help. However, for people with chronic insomnia, the rules are different. They should not go to bed just because they feel sleepy, but rather wait until they’re sleepy and it’s late enough to go to bed.
Dr. Waterman also emphasizes the importance of waking up at the same time every day, as this helps regulate the body’s internal clock.
Cognitive Behavioral Therapy for Insomnia
Cognitive behavioral therapy for insomnia (CBT-I) is a technique that targets the associations between the bed, bedroom, and sleep. Dr. Waterman explains that classical conditioning, a process where the brain associates stimuli with responses, plays a significant role in insomnia. By reversing this association, people with insomnia can learn to associate their bed and bedroom with sleep, rather than being awake.
CBT-I involves techniques such as sleep stimulus control, where the goal is to associate the bed and bedroom with sleep, and not with other activities. Dr. Waterman also recommends the 15-minute rule, where if you’ve been in bed for 15 minutes and haven’t fallen asleep, you should get up and do something relaxing until you feel sleepy again.
When to Seek Help
Dr. Waterman advises that people should seek help from a doctor or therapist if they experience short-term insomnia that’s likely to become chronic. This can be identified by unhelpful thoughts and behaviors around sleep, such as worrying about sleep, going to bed early, or napping excessively. CBT-I is recommended for chronic insomnia, and it’s essential to raise awareness about insomnia and its treatment options, including addressing emotional neglect.
By understanding the complex relationship between sleep and mental health, people can take steps to improve their sleep habits and seek help when needed. As Dr. Waterman notes, raising awareness about insomnia and its treatment is essential, and there’s a need for more education and resources to help people overcome this common sleep disorder.
Sleep is vital.
