If you have experienced increased anxiety or depression following a bad night’s sleep, you are not alone.
Studies show 50 to 70 million Americans have chronic or ongoing sleep disorders. In fact, sleep deprivation has a profound impact on your mental health and can aggravate symptoms of anxiety and depression.
In today’s blog post, we examine sleep deprivation and how it can trigger your anxiety and depression symptoms.
Sleep Deprivation and Anxiety
Anxiety causes emotional symptoms that can range from excessive worry and feelings of stress to intense fear or feelings of panic. It can also cause physical symptoms such as muscle tension, fatigue, sleep difficulties, and changes in heart rate and breathing.
Sleep deprivation studies show that even those who do not suffer from mental health issues will experience increased anxiety and distress levels when they lack enough sleep. Unfortunately, if you have mental health disorders, you are at increased risk of chronic sleep problems, which creates a vicious circle that worsens psychiatric symptoms.
Studies also show that sleep deprivation can amplify reactions in the brain related to anxiety, including an exaggerated preemptive response in the amygdala and anterior insula. Trait anxiety (people who suffer from anxiety as part of their personality) increases neural vulnerability to these amplifying effects, which help account for the tie between sleep disruption and anxiety disorders.
Although a lack of sleep doesn’t guarantee increased anxiety, if you are prone to anxiety, you are more likely to experience an increase when you are sleep-deprived.
Sleep Deprivation and Depression
Depression is characterized by feelings of sadness or depressed mood, as well as:
- Loss of interest in activities
- Decreased motivation
- Fatigue
- Decreased energy
- Sleep changes
- Difficulties concentrating
- Low self-esteem
- Excessive feelings of guilt
- Changes in appetite
- Thoughts of death or suicide
There is also a strong relationship between sleep deprivation/disturbance and depression. Although sleep disturbances are a symptom of depression, sleep changes and mood disorders can contribute to depression. For those who experience sleep disruptions, it can become a factor that contributes to mood disorder development.
In fact, chronic insomnia increases the risk of developing depression according to several studies. When sleep patterns are altered, including conditions such as sleep breathing disorders like sleep apnea syndrome, it can impair cognitive function.
Sleep allows for important homeostatic processes that allow the mind to rest and recuperate through neurochemical changes that occur in the brain. Without it, the brain is unable to recuperate, contributing to mood disorder development.
For example, melatonin plays a role in the modulation of the circadian rhythm which contributes to healthy sleep patterns. When melatonin secretion is disrupted, abnormal circadian rhythms have been reported among depressed subjects along with disruption to the timing of much-needed REM sleep.
Tips to Improve Sleep
You can use the following tips to help create healthier sleep habits:
- Maintain a consistent sleep schedule so you go to bed and wake at the same time every day
- Aim to go to bed so you get at least 7 hours of sleep
- Avoid going to bed when you are not feeling sleepy to avoid frustration
- Create a relaxing bedtime routine to prepare you for sleep
- Always get out of bed when you can’t sleep and do something such as reading to help you feel tired
- Create a cozy sleep environment with a dark room, reduced noise, and a cool temperature
- Limit electronics in your bedroom including your phone, TV, laptop, etc.
- Exercise regularly during the day to avoid being too active at bedtime
- Avoid caffeine and nicotine, especially at night
Risks of Poor Sleep for Anxiety and Depression
Because sleep is a restorative state, when sleep is disrupted, it increases irritability and tension. The more sleep is disrupted, the more irritable we become, and the more difficult it becomes to sleep. If you suffer from depression, insomnia can increase the risk of suicidal thoughts compared to those who sleep well. Therefore, it is important to speak to your doctor if you experience sleep issues.
If you suffer from anxiety, a lack of sleep can make symptoms worse including panic attacks prior to bedtime with fears you won’t be able to sleep. This can lead to insomnia and interfere with treatment for conditions such as anxiety disorder and PTSD. As a result, you might be more likely to start focusing on negative memories and thoughts that interfere with progress in therapy.
Speaking to your therapist or family doctor about increasing sleep issues will ensure you receive assistance to help restore normal sleep patterns.
The Chicago Mind Solutions Difference
Chicago Mind Solutions works with individuals, offering neuropsychological testing and non-invasive treatment for many mental health conditions. For more information about our treatments and teletherapy options, please contact us at (224) 723-5050 or email info@chicagomindsolutions.com.
