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To achieve overall wellness, most adults need 7 or more hours of quality sleep per night. And yet, up to 40% are sleeping for less than that recommended amount.
Sleep deprivation has long been connected to a variety of physical health issues, such as a weakened immune system and an increased risk for heart disease and diabetes. But what's often overlooked is the connection between sleep and mental health, as sleep troubles can be both a cause and a symptom of common conditions.
"There is a strong relationship between sleep and mental well-being," says Shanette Smith, LMFT, lead clinical program developer at Sharp Grossmont Hospital for Behavioral Health. "In the same way that sleep is fundamental for brain processing and emotional regulation, sleep issues can also be triggered by some mental health conditions."
Smith shares 3 important facts about sleep and mental wellness:
1
People with insomnia are at greater risk for developing serious mental health conditions.
In comparison to those who sleep well, people experiencing a variety of sleep issues — including insomnia, hypersomnia (excessive sleepiness) and even nightmares — have an increased risk of depression, suicidal thoughts and behaviors.
"Lack of quality sleep over time can greatly impair cognitive functioning," says Smith. "In fact, severe sleep issues are among the most debilitating symptoms people with depression experience."
2
Trouble sleeping is a common symptom of many mental health disorders.
Individuals with generalized anxiety disorder, post-traumatic stress disorder (PTSD), panic disorder and obsessive-compulsive disorder (OCD) often report sleep issues as one of the symptoms that most impacts their life.
“When lack of sleep is a symptom of a mental health disorder, it can then create a cycle,” Smith says. “The disorder disrupts sleep, and then the sleep disruption worsens the symptoms of the mental health disorder.”
3
Symptoms of sleep disorders and mental health conditions often overlap.
From poor focus to chronic fatigue, the symptoms that fuel an overlap between sleep disorders and mental illness can be frustrating. Yet, according to Smith, “There are practices you can put into place to encourage more successful and restorative sleep. She recommends following these healthy habits:
Try to create a sleep routine — a consistent schedule is key to setting your internal clock.
Avoid nicotine, caffeine, alcohol and heavy meals 2 to 3 hours prior to bedtime.
Exercise daily — vigorous or light exercise can promote better sleep.
Create a sleep-friendly bedroom environment — minimize noise, keep the room dark and at a comfortable temperature, and avoid screen time before bed.
If a sleep disorder is disrupting your life, talk with your doctor about a referral to a Sharp-affiliated sleep medicine specialist. At Sharp Grossmont Hospital, experts at the comprehensive sleep center study sleep patterns, perform assessments and create treatment plans.
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