What is sleep?
Sleep is the reversible state of reduced consciousness with reduced response to stimuli. It is an anabolic state that reduces inflammation and replenishes ATP in the brain. In addition, Rapid Eye Movement (REM) sleep is linked to memory consolidation and memory. On average, adults need to get at least 7 to 9 hours of sleep, per night.
Difficulties with sleep can impact:
Mood
Anxiety
Appetite
Energy levels
Ability to retain information
Day-to-day relationships
There are different types of sleep disorders, which include:
Sleep apnea: when your breathing stops and starts during your sleep (research indicates strong correlation between sleep apnea and depression)
Restless leg syndrome: is the uncomfortable urge to move your legs due to uncomfortable sensations
Narcolepsy: difficulty staying awake during the day
Insomnia: difficulty falling asleep and staying asleep
Treatments for sleep disorders:
Depending on the sleep disorder, different treatment options are possible, such as:
Sleep apnea: CPAP devices or weight loss
Restless leg syndrome: iron or dopaminergic medication
Narcolepsy: stimulants as prescribed by a medical professional
Insomnia: Hypnotics as prescribed by a medical professional
In addition, there is new research of the ‘gold standard’ treatment for insomnia called CBT-I. CBT-I is short term therapy that consists of 6-8 sessions. There are 5 phases, which include; sleep hygiene, cognitive therapy, stimulus control, sleep restriction therapy, and relaxation techniques.
What might cause insomnia?
Insomnia can either be a short-term issue or something that persists over time. Some causes might be; stress, anxiety, depression, jet lag, changes in environment, or disrupted sleep schedules.
During the day, we might be distracted by our daily responsibilities with work, school, or other people. However, during night-time our brain and body may be processing what happened during the day. In addition, night-time could be associated with negative memories, such as nightmares, fear about something happening in the dark, or feelings of being alone. Some people also feel like their defences are down at night, which could lead to an increase in hyper-vigilance.
Tips for sleep hygiene:
Creating a wind-down routine that feels safe and comforting
Using grounding techniques engaging our senses (drinking chamomile tea, smelling essential oils/candles, having a weighted blanket).
Regular sleep timings (sleeping and waking up at the same time)
Having a thought dump
Checking in with a loved one
Avoid day-time naps
Difficulty with sleep may be an indicator of underlying struggles with our mental health.
Please reach out for further support, if needed.
Photo by Isabella and Zsa Fischer on Unsplash
Comments