The Complex Relationship Between Mental Health and Sleeping Disorders

Written by Professor Stephen Mashingaidze and Rumbidzai Mukori-William for BonVie Medical Aid scheme

Mental health and sleeping disorders are closely linked, with each influencing the other in complex ways [1]. Sleep disturbances can contribute to the development of mental health issues, while mental health conditions can disrupt sleep patterns. Understanding this bidirectional relationship is crucial for developing effective treatment strategies.

Common Mental Health Issues That Affect Sleep

Anxiety Disorders: Anxiety can make it difficult to fall asleep or stay asleep due to racing thoughts and increased arousal [2]. Studies have shown that individuals with anxiety disorders are more likely to experience sleep disturbances, highlighting the need for comprehensive treatment approaches.
Depression: Depression can lead to insomnia or hypersomnia, with some people experiencing excessive sleepiness [3]. Research suggests that sleep disturbances can be a predictor of depression, emphasizing the importance of addressing sleep issues in mental health treatment.
Bipolar Disorder: Sleep disturbances are common in bipolar disorder, with manic episodes often accompanied by reduced sleep [4]. Studies have found that sleep deprivation can trigger manic episodes in individuals with bipolar disorder, emphasizing the need for sleep management in treatment plans.
High sugar, salt and caffeinated foods or beverages: Certain foods keep the brain active, and make it harder for one to fall asleep or relax when bedtime comes. Sweetened foods at bedtime, such as biscuits or a slice of cake or cup of sweetened caffeinated tea before bed may seem like a treat. But it can lead to challenges in falling asleep at night. These foods disrupt the body’s clock or circadian rhythm, which controls hormones and metabolism. Made worse with the high exposure to blue light from phones and laptops, that disrupt this cycle.

The Impact of Sleep Disorders on Mental Health

Sleep disorders can exacerbate mental health conditions, creating a cycle of sleep disturbances and mental health issues [5]. For example, sleep deprivation can increase symptoms of anxiety and depression, making it more challenging to manage these conditions.

Strategies for Improving Mental Health and Sleep

Establishing a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, including weekends [1]. Consistency can help regulate the body’s internal clock and improve sleep quality. Avoid waking up late over the weekend, as this can also disrupt the cycle and research has proven that there is no guarantee of your body getting more rest from the extra hours in bed, besides altering your melatonin levels which will be elevated and make you feel sleepy, when you finally get out of bed. It also disrupts growth hormone levels, which affect protein synthesis and body repair.
Creating a Sleep-Conducive Environment: Sleep hygiene is very important and will determine if you have a restful night or wake up feeling tired. The bedroom should be dark, quiet, and cool. There are many sleep aids available that can be used to help one to create the best ambience for a good night’s rest. Using natural herbal oils such as chamomile, lemon balm and lavender are a great way to help you unwind, it can be added to evening bath water, dabbed on pressure points or lightly sprayed onto pillows. Fresh herbs can also be placed in pillow cases for those with no allergies to the scents. These are much better than medication, but do the same job as melatonin boosters, which is one of the key hormones for aiding sleep and relaxation.
Practicing Relaxation Techniques: Engage in activities like meditation, deep breathing, or yoga to help manage stress and anxiety. These techniques can promote relaxation and reduce sleep disturbances.
Seeking Professional Help: If you’re struggling with mental health issues or persistent sleep disturbances, consult with a healthcare professional. They can provide personalized guidance and treatment options to address underlying issues. Dietary guidelines on how to incorporate foods rich in magnesium such as spinach and pumpkin seeds is also advisable.

Conclusion

The relationship between mental health and sleeping disorders is complex and bidirectional. By understanding the link between sleep and mental health, individuals can take proactive steps to improve their overall well-being. Prioritizing sleep health and seeking professional help when needed can significantly impact mental health outcomes. By addressing sleep disturbances and prioritizing mental health, individuals can work towards improving their overall well-being and reducing the risk of mental health issues.