How Does Sleep Affect Mental Health? by Marina Gevorgyan

Overarching Question: How Does Sleep Affect Mental Health?

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Why is the REM Cycle Important?

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What Mental Health Disorders are Most Affected by Over/Undersleeping?

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How Could Sleeping Patterns be Improved?

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Cognitive Behavior Therapy (CBT)- a type of counseling known as talk therapy. It helps reverse many bad sleeping habits and reformulate thinking patterns regarding sleep, which, if left untouched, could lead to a mental health spiral.

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Correcting Sleep Hygiene

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Maintaining a healthy and comfortable environment and routine before sleep will lead to a more steady and comfortable rest each night, preventing the development of insomnia and consequently mental health decline.

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set a bedtime

find ways to wind down

avoid alcohol, tobacco, and caffeine

no electronics before sleep

regular exercise and light exposure

maximize sleep comfort; block out excess light

CBT has been shown to significantly reduce many symptoms of mental health disorders and improve emotional wellbeing.

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Depression- 75% of depressed people have insomnia, but also sleep during the day and have hypersomnia

Seasonal Affective Disorder- a disorder which is affected by the changing of the seasons and the times; closely tied to the circadian rhythm (biological clock), and causes over/undersleeping due to restricted/extra daylight.

Anxiety - mind racing/worrying → not being able to sleep (PTSD)

Bipolar Disorder - anxiety and depression mixed; heavy waves of oversleeping or undersleeping. No harmony or standard routine regarding sleep.

Schizophrenia - more likely to experience insomnia and circadian rhythm disorders due to symptoms such as hallucinations.

ADHD - attention deficit hyperactivity disorder; difficulty falling asleep, frequent awakenings, and excessive daytime sleepiness.

Autism Spectrum Disorder (ASD)- higher probability of sleep disorders and consequently stress and worry

Sleep and mental health have a bidirectional relationship, meaning that mental health disorders could cause sleep issues, and sleep issues could cause mental health disorders.

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Stress and worry→ declining mental health →insomnia/poor sleep →fatigue → trouble focusing (repeat)
Maintaining a healthy sleep/REM cycle will help keep many symptoms at bay.

Obstructive Sleep Apnea (OSA)- reduced oxygen circulation during sleep, which leads to a disturbed REM Cycle and Sleep Pattern; common in people with psychiatric disorders

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REM (rapid eye movement) cycles help the brain process emotional information.

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The brain works to remember and evaluate thoughts and memories.

Lack of sleep is harmful to the strengthening of positive emotional content.

Influences mood and reactivity.

If people fix their sleeping patterns and their overall sleep hygiene, then it is likely that the onset/worsening of mental disorders can be kept at bay; the mind will have enough energy and mental capacity to be able to deal with everyday stresses and challenges.

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