2024-01-17 09:45:43
Ammon – Lack of sleep and poor mental health form a vicious circle: sleep disorders lead to poor mental health, and poor mental health leads to sleep disorders. Since these two elements are closely linked, treatments aimed at improving sleep can have a positive impact on mental health. Likewise, treatments aimed at improving mental health can have a positive impact on sleep.
When we sleep, our brain activity fluctuates according to the different stages of the sleep cycle. During slow-wave sleep, overall brain activity decreases, although with some fluctuations. During REM sleep, which is associated with dreams, brain activity increases rapidly. These sleep stages are important because increases and decreases in brain activity stimulate thinking, learning and memory, and affect mental and emotional health.
Adequate sleep time, especially during REM sleep, allows the brain to process emotional experiences. In fact, when we sleep, our brain continues to work: it evaluates and consolidates our thoughts and memories. Lack of sleep can interfere with the brain’s process of consolidating and storing positive emotions, which can affect mood and emotion management. It can also be linked to the risk of mental health disorders, particularly the risk of suicidal behavior or thoughts.
There is a close connection between lack of sleep and depression
While an estimated 300 million people worldwide suffer from depression, regarding 75% of them also suffer from insomnia.
Studies show that lack of sleep and insomnia can lead to or worsen depression. This phenomenon is evident in people who suffer from seasonal affective disorder.
However, because depression and sleep are closely linked, improving sleep may be a way to alleviate some symptoms of depression.
On the other hand, a significant increase in fatigue and sleep that seems abnormal can also be signs of depression.
Lack of sleep may cause anxiety
People with anxiety may have difficulty sleeping due to their worries and disturbed minds. Such a state of hypervigilance is often accompanied by insomnia.
In some cases, sleep problems can become an additional source of anxiety, making it more difficult to fall asleep.
Since sleep and anxiety have a mutual relationship, lack of sleep can trigger the development of anxiety disorders in some at-risk individuals.
Ways to improve sleep quality
Most people can make some changes to their daily sleep routine and improve their sleep quality.
Here are some good sleep habits that can be learned through mental health treatment:
Set a specific bedtime daily and maintain a regular sleep schedule.
Try relaxing through relaxation techniques such as breathing exercises, stretching, or reading;
Avoid smoking and drinking caffeine;
Avoid exposure to blue light from electronic screens, at least one hour before bedtime:
Get exercise during the day, which can be as simple as walking;
Block out noise and strong light that can disrupt sleep.
Note: If you suffer from a chronic sleep disorder, you will need professional help to improve your sleep routine. A mental health disorder can affect your sleep, and conversely, a sleep disorder can harm your mental health.
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