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The term “woke up on the wrong side of the bed” has a deeper meaning than you may think. The amount of sleep you get is very closely related to your mental and emotional health. It also works the other way around as mental health disorders tend to make it harder to sleep. While you are asleep, your brain activity is continually changing through different sleep stages. During REM or rapid eye movement, you are more susceptible to have crazy dreams. Every stage of sleep plays a pivotal role in brain health. Good sleep helps you think, learn, and remember things faster. Getting a sufficient amount of sleep helps the brain process information while you are unconscious. When you are not getting enough sleep, it can stop you from creating healthy emotional thoughts, which can intensify mental disorders symptoms.
Sleep and Depression
Studies state that about 75% of people suffering from depression have shown symptoms of insomnia. They also show signs of hypersomnia, a sign that they are sleeping too much. Typically sleep issues may derive from depression, but new studies are suggesting the opposite. Sleep can cause depression, and depression may also cause problems with your sleep schedule. As a result, you may be stuck in a cycle of poor sleep and depression symptoms, not knowing which came first between the two. For some, merely improving their sleep schedule may reduce symptoms of depression. Others may need professional help regarding their mental health or insomnia to improve their sleep and everyday functioning.
Sleep and Anxiety
Anxiety disorders are commonly associated with sleeping problems, as well. When you are in a constant state of worry and fear, it may be hard to fall asleep. Your mind is running, thinking of what you have to do, what you didn’t do, what might happen tomorrow, and you are unable to sleep. People who have insomnia may have a problem with hyperarousal, which causes your mind to race. There are multiple types of anxiety disorders like social anxiety disorder, panic disorder, specific phobias, obsessive-compulsive disorder(OCD), and post-traumatic stress disorder (PTSD).
PTSD and sleep have a strong relationship, as well. Negative thoughts from the past can disrupt sleep. These thoughts can come from anything ranging from war and abuse to divorce and moving homes.
Sleep and Bipolar Disorder
Bipolar disorder is categorized as having episodes of extreme moods that can vary from high to low. When someone has bipolar disorder, their sleep schedule can be controlled by whatever state they are in. Typically they will get less sleep during the manic phase and tend to oversleep during the depression phase. The lack of sleep an individual may get when suffering from bipolar disorder may make their symptoms worse.
Sleep and ADHD
Attention-deficit hyperactivity disorder (ADHD) may also cause issues with sleep. Typically individuals will experience problems with falling asleep or staying asleep. Issues like sleep apnea and restless leg syndrome may also occur. Like depression, these symptoms and causes are also bidirectional. Children are highly affected by sleep problems related to ADHD, but adults will also lose sleep due to untreated ADHD in some cases.
How to Improve Your Sleep
When you are struggling with mental health disorders, your sleep schedule can be thrown off its course. The issues between sleep and mental health can be bidirectional, which means treatment for both can be beneficial. Each treatment will vary from person to person. Getting proper care is essential because a lack of sleep can be detrimental to anyone's life.
To help improve sleep, you may consider creating a sleep schedule and sticking to it. Plan what time you want to go to bed at night and what time you wake up. You can also practice good sleep hygiene, including only using your bed for sleep or putting electronics away at least 30 minutes before you go to sleep.
You can also study relaxation techniques like meditating and yoga. Meditation can increase the body’s levels of melatonin, which is the sleep hormone. By practicing meditation and yoga, you can also activate the parts of the brain that control sleep.
Exercising and natural light can also help you tire your body and help you sleep at night. Exercise triggers an increase in body temperature, and the post-exercise drop in temperature can promote falling asleep. It can also reduce insomnia by decreasing arousal and anxiety and depression symptoms.
If these techniques don’t work, you may benefit from professional help. Cognitive-behavioral therapy can be very beneficial. This will examine any patterns that you have and work to reform negative thoughts. Ultimately sleep is something we all need to function daily. Improving sleep habits can make a considerable change in anything negative you notice happening to your mind or body.
The relationship between sleep and mental health can play a significant role in your life. A lack of sleep can intensify many mental health disorders. Prioritizing your sleep will take you a long way in your productivity. Getting the right amount of sleep can improve your brain activity while you are unconscious. It can also improve your memory, learning, and the overall process of thinking. Most people who suffer from mental health disorders also have problems with insomnia or hypersomnia. If not treated, the symptoms of your mental health disorder can become worse. You can improve some of the symptoms of mental health by getting more sleep. To help with sleep, you may want to consider creating a sleep schedule, practicing good sleep hygiene, meditation, and exercise. However, you may need professional help when dealing with mental health. If you are struggling with a mental health disorder and cannot sleep, contact START UP RECOVERY today at (310) 773-3809.