There are a lot of people worldwide struggling with mental health problems. Over 970 million people reported globally had some type of mental disorder, showing how common this issue is. On top of that, 50 million Americans deal with ongoing sleep issues. 

The relationship between sleep and mental health is important but also complicated. Yet, it’s not always fully recognized in medical discussions and public awareness. But, understanding  this link is needed because it impacts our daily lives and is beneficial to how mental health problems develop, progress, and can be treated.

So, What Is the Importance of Sleep for Mental Health?

Sleep is important in emotional regulation, cognitive function, and our overall well-being. Its importance cannot be overstated. The quality and quantity of sleep really impact mental health.

Emotional Regulation

Sleep is essential for emotional regulation. During sleep, especially during the rapid eye movement (REM) stage, the brain processes emotional experiences. This process helps individuals maintain their emotional stability. Irritability, mood swings, and stress are some of the things that a person with poor sleep may experience.

What’s more, people who are experiencing chronic sleep deprivation have been linked to mood disorders, according to experts. For instance, a study has shown that individuals with insomnia are at a higher risk of developing depression. Also, those who suffer from depression often experience sleep disturbances, creating a vicious cycle that can be hard to break.

Cognitive Function

Cognitive function also heavily depends on sleep. During deep sleep stages, the brain consolidates memories and processes information from the day. This is called consolidation and it is important for learning and retaining memories.

Moreover, a lack of sleep can impair attention, alertness, concentration, and problem-solving skills. In some cases, your academic and professional performance can be affected due to these impairments.

This may lead to frustration and increased stress. On top of that, prolonged sleep deprivation can contribute to cognitive decline and increase the risk of neurodegenerative diseases like Alzheimer’s.

Physical Well-Being and Mental Health

Aside from the emotional and cognitive aspects. Physical well-being and mental well-being are interconnected. A night of good quality sleep can boost the immune system, reduce inflammation, and promote cardiovascular health.

These physical benefits, in turn, can actually influence mental health. You will feel more energetic, motivated, happy, and positive. However, poor physical health may trigger mental health issues.

Stress Management

Moreover, sleep is also important when it comes to stress management. During sleep, the body reduces levels of stress hormones like cortisol. Cortisol (also called stress hormone) helps you react to danger by raising blood sugar for energy, reducing inflammation, and increasing alertness.

And when stress is chronic and left unchecked, high cortisol can lead to mental health problems, including anxiety disorders and depression. However, a well-rested individual is better equipped to handle daily stressors and is less likely to experience chronic stress. Having sufficient sleep is a proactive way to manage and mitigate stress, promoting a more balanced and resilient mental state.

What Are the Common Mental Health Disorders Linked to Lack of Sleep?

Several common mental health disorders are closely linked to inadequate sleep, as evidenced by recent research. 

Anxiety Disorders

Anxiety disorders include various conditions marked by too much worry, fear, and avoiding certain situations. Research consistently shows that bad sleep quality and insomnia make people more prone to anxiety disorders. The study “Insomnia symptoms and short sleep predict anxiety and worry in response to stress exposure” emphasizes this link. It found that people who have trouble falling asleep are especially likely  to develop generalized anxiety disorder (GAD) symptoms when facing stress, like during a medical internship.

They also stated that short sleep not only makes existing anxiety worse. It also predicts future anxiety, showing a two-way relationship: anxiety can disrupt sleep, and poor sleep can worsen anxiety. Sleep problems affect brain pathways related to handling emotions and stress, leading to increased anxiety.

Depressive Disorders

Depressive disorders involve feeling sad for a long time, losing interest in things you used to enjoy, and having difficulty with daily activities. In a study named “Consistent lack of sleep is related to future depressive symptoms,” researchers looked at data from the English Longitudinal Study of Ageing. They found that people who naturally sleep very little (less than five hours a night because of genetics) are more likely to develop depression over 4-12 years. However, having genes that make you prone to depression doesn’t necessarily mean you’ll sleep less.

Interestingly, the study found that sleeping too much (over nine hours per night) is also linked to developing depressive symptoms. People in this group were 1.5 times more likely to show signs of depression compared to those who slept an average of seven hours. Unlike with short sleep, though, depressive symptoms didn’t predict longer sleep patterns in the future, which aligns with the genetic findings.

Schizophrenia Spectrum Disorders

Schizophrenia spectrum disorders are serious mental conditions. It is marked by confused thinking, hallucinations, and difficulty with social interactions. A new study titled “Sleep deprivation leads to symptoms of schizophrenia” observed how  staying awake for prolonged periods can trigger experiences similar to psychosis in healthy individuals.

After staying awake for 24 hours, they found that healthy volunteers showed many symptoms similar to schizophrenia. “It was clear to us that a sleepless night leads to impairment in the ability to concentrate,” explained Prof. Ulrich Ettinger from the University of Bonn. “But we were surprised at how pronounced and how wide the spectrum of schizophrenia-like symptoms was.”

In their study, 24 healthy adults spent a night in a lab, either sleeping normally or staying awake engaging in activities like movies and games. The next morning, they reported unusual thoughts and underwent tests to measure brain function.

On the other hand, one test called “prepulse inhibition,” measures the brain’s ability to filter out unnecessary information, showed significant impairment after sleep deprivation. Meaning, the brain struggles to differentiate important information from irrelevant details, similar to what happens in schizophrenia. Moroever, It was also reported that there is an increased sensitivity to light and changes in perception, such as feeling they could understand others’ thoughts in participants

Furthermore, the researchers propose using sleep deprivation as a tool to study mental disorders and develop new therapies. They stress that these symptoms disappear after a good night’s sleep. However, more research is needed to understand the long-term effects of night work on mental health.

Eating Disorders

Anorexia nervosa, bulimia nervosa, binge eating disorder, and night eating syndrome are all eating disorders  that can affect individuals eating patterns. And understanding their connection to sleep is important but also complex. Insomnia, in particular, increases the risk of developing these disorders and can make their treatment less effective.

Sleep issues impact hormones like ghrelin and leptin, which regulate appetite, which may lead to irregular eating behaviors. On the other hand, eating disorders may worsen sleep quality due to inconsistent eating schedules, anxiety-related sleep problems, or physical issues such as malnutrition. Luckily, addressing sleep problems alongside traditional therapies for eating disorders could enhance overall recovery.

The researcher suggests that insomnia may raise the likelihood of developing eating disorders, while these disorders often disrupt sleep patterns. However, existing studies have primarily relied on surveys, lacking objective sleep data for anorexia nervosa and bulimia nervosa, and using actigraphy only for binge eating disorders.

In addition, night eating syndrome presents clearer signs of sleep disturbances, such as reduced sleep efficiency and delayed release of melatonin. Future research combining objective sleep measurements, metabolic data, and insights into mental health would provide deeper insights into how sleep and eating disorders interact to exacerbate symptoms. Whats more cognitive behavioral therapy for insomnia could offer benefits to individuals dealing with both an eating disorder and sleep issues.

Why Are We Sleeping Less Today?

In recent years, there has been a concerning trend of declining sleep durations worldwide, with studies indicating that people are sleeping less than the recommended hours per night on average. This global phenomenon is common in various countries, where sleep averages fall well below healthy thresholds. Japan, for example, has a national average sleep duration of as low as 5 hours and 59 minutes per night. This is the lowest among 48 countries surveyed. Other countries such as Saudi Arabia, Sweden, India, and the Philippines also report alarmingly low sleep averages, all under 7 hours per night.

Contributing Factors to Reduced Sleep

Several factors contribute to this widespread reduction in sleep duration. One significant driver is the pervasive use of technology, particularly smartphones. The proliferation of smartphones has been rapid, with ownership more than doubling in the last decade alone. These devices, with their attention-grabbing screens and constant connectivity, have reshaped daily routines and impacted sleep patterns.

Studies suggest that the blue light emitted by screens can suppress the production of melatonin, a hormone crucial for regulating sleep, leading to difficulty falling asleep and disrupted sleep cycles. Above all, the constant availability of stimulating content and notifications can keep individuals mentally engaged, making it harder to wind down before bedtime.

Apart from technology, social and economic factors may also affect sleep. Many people today prioritize work and productivity over rest,leading to longer work hours, irregular schedules, and more stress. All of which can harm sleep quality and length. In some cultures, especially those with strong work ethics, it is common to work late or socialize after work, reducing sleep time.

Lifestyle habits like drinking more caffeine and eating at odd times also impact sleep negatively. Caffeine, if consumed too late, can disrupt sleep patterns. While irregular meal times can upset the body’s internal clock. Making restful sleep harder to achieve.

The effects of not getting enough sleep are serious and widespread. Chronic sleep deprivation is linked to health issues like obesity, diabetes, heart disease, and poor cognitive function. Sadly, it may also worsen mental health problems like anxiety and depression.

Disclaimer: The information provided on this blog is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.

Treating Disorders with TMS Therapy

Transcranial Magnetic Stimulation (TMS) is a type of non-invasive and safe treatment. Magnetic fields  are use to activate nerve cells in the brain. A device with an electromagnetic coil is placed on the scalp near the forehead during a TMS session. Then, this coil generates small electric currents in the part of the brain that controls mood.

These pulses are then repeated in patterns to target specific brain areas involved in mood and other functions. In addition, these currents can activate neurons and change brain activity. Over time, this stimulation can help improve symptoms of mental health conditions and other disorders by adjusting brain activity patterns.

Disorders Treated with TMS:

TMS has shown efficacy in treating a variety of conditions, including:

• Major Depressive Disorder (MDD)
• Obsessive-Compulsive Disorder (OCD)
• Generalized Anxiety Disorder
• Panic Disorder
• Chronic Post-Traumatic Stress Disorder (PTSD)
• Autism Spectrum Disorder (via MeRT)
• Addiction and Smoking Cessation
• Sleep Disorders such as Insomnia
• Eating Disorders and Weight Loss
• Alzheimer’s Disease and Dementia
• Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity Disorder (ADHD)

TMS Institute of Arizona

At TMS Institute of Arizona, we specialize in advanced treatments including TMS Therapy, MeRT Therapy, and TES Therapy. Our skilled doctors work closely with patients to find the best treatment for each person’s needs. We’ll be with you every step of the way during your treatment. If you’re ready for more info or to schedule an appointment, call us at 480-448-2916 or fill out our contact form.

 

References

 

Allison, K. C., Spaeth, A., & Hopkins, C. M. (2016). Sleep and Eating Disorders. Current Psycchiatry Reports/Current Psychiatry Reports, 18(10). https://doi.org/10.1007/s11920-016-0728-8

Blue light emitted by screens damages our sleep, study suggests. (2017). ScienceDaily. https://www.sciencedaily.com/releases/2017/08/170822103434.htm

‌Consistent lack of sleep is related to future depressive symptoms. (2023). ScienceDaily. https://www.sciencedaily.com/releases/2023/10/231020105622.htm

Horan, L. (2016, September 4). This Data Shows A Shocking Worldwide Lack of Sleep. The Sleep Matters Club; The Sleep Matters Club. https://www.dreams.co.uk/sleep-matters-club/data-shows-a-shocking-worldwide-lack-of-sleep

Jasmyn E.A. Cunningham, & Shapiro, C. M. (2018). Cognitive Behavioural Therapy for Insomnia (CBT-I) to treat depression: A systematic review. Journal of Psychosomatic Research, 106, 1–12. https://doi.org/10.1016/j.jpsychores.2017.12.012

Kalmbach, D. A., Abelson, J. L., J. Todd Arnedt, Zhao, Z., Schubert, J. R., & Sen, S. (2019). Insomnia symptoms and short sleep predict anxiety and worry in response to stress exposure: a prospective cohort study of medical interns. Sleep Medicine, 55, 40–47. https://doi.org/10.1016/j.sleep.2018.12.001

‌Li, L., Wu, C., Gan, Y., Qu, X., & Lu, Z. (2016). Insomnia and the risk of depression: a meta-analysis of prospective cohort studies. BMC Psychiatry, 16(1). https://doi.org/10.1186/s12888-016-1075-3

‌Sleep deprivation leads to symptoms of schizophrenia, research shows. (2014). ScienceDaily. https://www.sciencedaily.com/releases/2014/07/140707121415.htm