The relationship between sleep and mental health remains unclear, prompting a need for more
investigation into this connection and potential improvements.
The Connection Between Sleep and Mental Health
Sleep is a fundamental aspect of human life closely interconnected with our mental and emotional well-being. Studies have shown strong links between sleep and various mental health issues, including depression, anxiety, and other conditions. Researchers continually explore the complex and bidirectional relationship between sleep and mental health, seeking to deepen our understanding of how these two critical areas of human functioning interact (Freeman et al., 2020) (O'Sullivan et al., 2015).
Gaining a comprehensive understanding of how sleep deprivation impacts the brain is not just a scientific curiosity but a crucial step in identifying which neural networks are susceptible to inadequate sleep. Equally important is deciphering how sleep deprivation-induced changes contribute to maladaptive alterations in behaviour. Sleep deprivation is a multifaceted issue, encompassing factors such as prolonged wakefulness. It is imperative to ascertain how coexisting sleep disruption influences neurological and psychiatric conditions (Benca, 1996). Furthermore, sleep disorders can be associated with specific medical conditions, making their prevention or treatment a targeted approach. Therefore, formulating evidence-based sleep recommendations is highly important and resilient (Wulff et al., 2010).
How Sleep Disturbances can Contribute to Mental Health Issues such as Anxiety and Depression
In recent studies, it was found that lack of sleep can increase symptoms of anxiety and dampen arousal when responding to emotional stimuli. Anxiety disorders often involve sleep disturbances such as insomnia or nightmares, which have even been included in some of their definitions. Studies suggest that the corticotropin-releasing hormone system and the locus ceruleus-autonomic nervous system may play significant roles in the arousal response to stress. These systems can be vulnerable to prolonged or repeated stress, leading to a dysfunctional arousal state and pathological anxiety (Staner, 2003).
Research findings indicate that a significant number of individuals, around 80%, who suffer from depression also experience sleep disturbances. These disturbances are often attributed to changes in the functioning of the nervous system and can manifest as disruptions in sleep patterns. Disturbed sleep is frequently reported as the primary symptom of depression (Armitage, 2007) (Fang et al., 2019).
Different Strategies for Improving Sleep Quality to Promote Better Mental Health
1. Cognitive-behavioral Therapy for Insomnia
Many people face sleep difficulties, a common health issue affecting a notable portion of the population. Reports indicate that around 33% to 50% of adults regularly experience trouble falling or staying asleep. Additionally, up to 18% of adults meet the criteria for an insomnia disorder. Ignoring your sleeping patterns can impact your overall mental health and quality of life. Therefore, taking proactive measures to address your sleeping dysfunction is crucial (Rossman, 2019a). Cognitive behavioural therapy for insomnia (CBT-i) has been demonstrated to be an effective nonpharmacological treatment for chronic insomnia. Studies have shown that it can reduce sleep latency by 19 minutes, time awake after sleep onset by 26 minutes, total sleep time by 8 minutes, and sleep efficiency by 10% (Trauer et al., 2015). CBT-i is an adequate treatment for insomnia that produces results on par with sleep medication but with the added benefits of no side effects, fewer instances of relapse, and a tendency for sleep to continue to improve well beyond the end of the treatment. This is because CBT-i promotes a genuine learning process that helps restore the body's natural sleep mechanism rather than just masking insomnia symptoms like sleeping pills do (Rossman, 2019b).
2. Mindfulness Meditation
Mindfulness meditation is a technique that helps calm racing thoughts, release negativity, and bring peace to the mind and body. It combines meditation with mindfulness, a state of being fully present. This state allows you to acknowledge and accept your thoughts, feelings, and sensations without judgment. Mindfulness meditation has been theorized to positively impact several cognitive and emotional processes that affect the quality of our sleep (Desbordes et al., 2012) (van Vugt et al., 2012).
Mindfulness meditation may help reduce repetitive and negative thoughts, decrease emotional reactivity, and enable a more objective and impartial view of our experiences. Combined, these effects positively influence individuals' ability to fall asleep and maintain good sleep quality (Ong et al., 2012).
The Impact of Stress on Sleep and Mental Health
There is a significant amount of research on the complicated relationship between stress and insomnia disorder. However, one sure thing is that stress can trigger insomnia and cause hyperarousal, which can interfere with standard sleep patterns. Exposure to stressful events, whether it is significant life events or daily hassles, can impair normal sleep function and lead to chronic insomnia (Drake et al., 2014) (Bastien et al., 2004a) (Friedman et al., 1995). Extensive research has established a strong correlation between sleep and mental health. Individuals who have insomnia are at a significantly higher risk of experiencing clinically significant levels of depression and anxiety. Studies have shown that people with insomnia are ten times more likely to develop depression and 17 times more likely to develop anxiety than those who do not have insomnia. Highlight the importance of adequate sleep to maintain optimal mental health (Baglioni et al., 2011) (Baglioni et al., 2016) (Taylor et al., 2005).
Evidence-based Supplements to Improve Sleep
Dr. Suzanne Bertisch, a leading authority in Behavioral Sleep Medicine at Brigham and Women's Hospital, points out that while evidence on the effectiveness of supplements for sleep improvement is limited, certain supplements like cannabidiol, valerian, synthetic melatonin, and chamomile are generally considered safe. However, there is still room for caution. Supplements, especially considering the lack of FDA regulation. In Canada, natural health supplements are regulated separately from pharmaceutical drugs, which means that the quality and safety of the supplements may vary. When purchasing supplements, looking for a seal from independent organizations such as U.S. Pharmacopeia, ConsumerLab.com, or NSF International is advisable. These organizations can provide some assurance about the quality and safety of the supplements.
1. Cannabidiol
A study conducted on healthy human subjects revealed that administering a 160mg daily dose of CBD increased overall sleep duration and decreased the number of times they woke up during the night. This indicates that CBD may be an effective sleep aid. One mechanism through which CBD is believed to facilitate better sleep is by reducing anxiety levels. CBD has been found to have antianxiety properties, which may help calm the mind and promote relaxation. This, in turn, can lead to a more restful sleep experience (Carlini & Cunha, 1981).
2. Valerian
Valerian is a well-known herbal sleep aid widely used to manage sleep disturbances, especially sleep-onset difficulties in young adults. While scientific evidence on the efficacy of valerian is inconclusive, a dose of 300 mg per day for two weeks may help reduce subjective sleep latency and slow-wave sleep. Future studies on valerian effectiveness should consider the type of valerian product, dosage, and duration of treatment in improving sleep parameters, as well as the potential impact of confounding factors (Valente et al., 2024).
3. Synthetic Melatonin
According to the 2002 Alternative Health/Complementary and Alternative Medicine supplement to the National Health Interview Survey (NHIS), sleep quality is a significant concern in the civilian population. As per the survey, 17.4% of respondents reported experiencing insomnia or trouble sleeping in the past 12 months (Bliwise & Ansari, 2007). In such cases, it is essential to seek advice from medical professionals. While melatonin is a standard sleep aid, doctors do not recommend the natural form due to the risk of contamination by a virus. Synthetic melatonin, on the other hand, is considered safe and effective as it does not carry this risk (Tuft et al., 2023).
4. Chamomile
Chamomile, an Asteraceae/Compositae family member, is a versatile, ancient medicinal herb used for centuries (Koehn & Carter, 2005). Chamomile is known for its ability to treat various ailments, from hay fever and inflammation to muscle spasms and menstrual disorders. It is well-known. It has also been beneficial in managing insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids (Forster et al., 1980) (Sakai & Misawa, 2005). The adaptability of chamomile is evident in the different preparations developed, with herbal tea being the most popular, consumed by millions of people daily (Gould et al., 1973).
Takeaway
Extensive research supports an undeniable connection between sleep and mental health. The findings suggest that insufficient or poor-quality sleep can harm certain brain areas responsible for decision-making, emotional control, problem-solving, and adaptation. Additionally, inadequate sleep has been linked to anxiety, depression, risk-taking behaviour, and even suicide.
Furthermore, those with mental health issues are more likely to experience sleep disturbances, which can further exacerbate their condition. Nevertheless, there is promising evidence that cognitive-behavioral therapy, mindfulness meditation, and natural supplements may help alleviate symptoms and improve mental well-being for those struggling with sleep and mental health concerns.
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