Mind Over Midnight, Insomnia-Mental Health Connections

Strategies to Reclaim Restorative Sleep.

Sleep, nearly a third of every human’s lifespan is intended for such rejuvenation and repair, as it plays a crucial role in our overall well-being. Yet, for many, it slips through their grasp most nights.

Sleep & Sanity Connections

Mental health and sleeping patterns are often correlated. Research asserts that 50 — 80% of adults with mental health diagnoses also struggle with insomnia.

The connections are reciprocal, since symptoms of various psychiatric disorders can lead to insomnia, and insomnia can trigger the latter. Symptoms can present differently for the same underlying issue, due to the interdependent nature of anxiety, depression, and sleep disturbance.

Let’s explore these intersections of insomnia & mental health!

Insomnia & Depression

Insomnia is a well-known core feature of depression. Sleep disturbance is a symptom reported by 90% of people with major depressive disorder. Deprivation of sleep and rest can initiate a vicious cycle that exacerbates symptoms of depression.

Anxiety & Sleeplessness

According to a recent study, an average of 36% of individuals diagnosed with insomnia are also challenged by anxiety. Symptoms associated with anxiety often manifest as racing thoughts, restlessness, and worry keeping them awake at night.

Other Mental Health Condition Ties

Post-traumatic stress disorder (PTSD) is often accompanied by its hallmark symptom of sleep disturbance. Such challenges typically result in increased anxiety and/or night terrors.

As supported by recent data, individuals diagnosed with obsessive-compulsive disorder (OCD) are also nearly 7 times more likely to struggle with insomnia as well.

Substance use disorder (SUD), which entails various stages of use, intoxication, and withdrawal, can wreak havoc on sleep patterns. Similarly, 80% of people diagnosed with schizophrenia experience disturbed sleep.

Biological Explanations

Brain chemical imbalances and disruption to the body’s stress system link mental health and insomnia. Sleep deprivation impacts one’s cognition, mood, and capability toward emotional regulation.

Achieving Balance

It is necessary to be able to recognize the signs of insomnia. If you’re consistently tossing and turning throughout the night, it may be time to consider seeking professional help.

Prioritizing sleep hygiene involves maintaining a consistent sleep schedule and creating an unwinding bedtime routine.

Sleepless Night Recovery Tips

Essentially, ensuring sleep and wake schedules are minimally affected after a night of unrest is critical to avoid perpetuating cycles of insomnia. These tips can be helpful:

Ignore the temptation to sleep in. This won’t be easy, but following up a night of unrest with sleeping in will only further disrupt your circadian rhythms. Doing so will likely bring a continuation of sleep struggles. Instead, wake up at your typical rising time and use the sleep deprivation to more easily fall asleep the coming night.
Squeeze in a power nap where your schedule allows. Catching a 15–20 minute nap after a night of sleep disturbance can serve as an effective energy and productivity boost. The key is to keep your power nap just that, under an hour.
Go to bed at the SAME time the next night. Do not try to make up for sleep lost the night before with an earlier bedtime. Maintaining your sleep schedule is crucial to avoiding an ongoing cycle of sleep disturbance. Putting yourself to bed too early raises the risks of being in bed without sleeping, which poorly impacts sleep efficiency.

Remember, sleep hygiene is not only intrinsic to mental well-being but a vital aspect of one’s self-care.

Self-care isn’t selfish, it’s essential.

Disclaimer: The information provided in this article is for educational purposes only & should not replace the personalized professional medical advice of your healthcare provider.

*This article was originally published in Health & Science