It is no surprise that mental health issues, such as depression and anxiety, can affect an individual’s sleep. But is the opposite true as well—does sleep have an effect on mental health? The answer is a resounding yes. Sleep correlates to multiple mental health symptoms.
Sleep can often become disrupted and inadequate when people grapple with depression and anxiety.When someone is struggling with depression, their sleep schedule is often affected, leading to either increased sleep or insomnia. Anxiety can cause a racing mind that interferes with a person’s ability to fall and stay asleep.
Getting good sleep on a consistent basis can have a positive effect on both depression and anxiety. By aiming to get 7 to 9 hours of sleep, the subconscious works to improve and stabilize emotions. As a result, it can help with improving focus, reaction time, and creativity.
Depression and Sleep
People with depression are more likely to experience insomnia, where they find it difficult to fall asleep or to stay asleep, or they often find themselves waking up in the middle of the night. Nightmares, another common symptom of depression, may also be the result of inadequate sleep.
Approximately 90% of individuals with clinical depression have some form of difficulty with sleep. Sleep deprivation can worsen the symptoms of this mental illness, making them more prominent and more acute. Conversely, sleep can act as a buffer against the symptoms of depression.
Treating Insomnia in Depression
Treatment for insomnia in depression can vary, but generally involves both short-term remedies and long-term treatments. Cognitive Behavioral Therapy (CBT) is the most commonly used form of treatment, and it is an effective educational tool that teaches patients how to recognize and change thoughts and behaviors that can interfere with restful sleep.
Interventions such as stress-reducing activities, hour-long exercise before bedtime, and following a consistent sleep schedule may also help with insomnia. Some people may also find taking medication to help with falling asleep or staying asleep beneficial.
In cases where insomnia is caused by substances such as alcohol or drug abuse, it is important to abstain and obtain therapy in order to help treat the insomnia.
Treating Anxiety and Sleep
People with anxiety disorders like Generalized Anxiety Disorder (GAD) may also experience difficulty with sleeping. Anxiety-based insomnia is typically treated with a combination of medication, cognitive-behavioral therapy, and the following lifestyle changes:
- Reducing caffeine intake
- Getting plenty of exercise/activity
- Avoiding large meals/snacks close to bedtime
- Focusing on calming activities before bed
- Avoiding digital devices in the evening
Conclusion
Sleep is an important component of mental health, as it can have an effect on depression and anxiety. If you are struggling with difficulty sleeping, there are many treatments and solutions that can help. It is important to talk to a healthcare professional about a plan that works best for you.