Daniel Michael Msc. Applied Psych.
In a time where it feels like we are all scrambling to get things done, that there are constantly things we HAVE to do, and that there are seemingly not enough hours in the day, know that taking a rest is not something that should be ignored, as the benefits of taking a proper rest are beneficial for both one’s physical and mental wellbeing.
Although sleeping problems have traditionally been attributed as a consequence of mental health problems, it is also thought that disturbed sleep / lack of restorative sleep can lead to an increase in the occurrence of a variety of mental health problems, highlighting it to be a cause rather then only being seen as a symptom.
Lack of sleep can take a heavy toll on our physical and mental wellbeing, increasing the probability of feelings of anxiousness, depression, paranoia, increased likelihood of psychotic and manic episodes, exacerbating pre-existing symptoms, high blood-pressure, diabetes, heart attack, heart failure and even strokes. All of these are scary prospects that can have long term and lasting effects on one’s life.
A lack of restorative sleep can lead to other complications affecting your daily functioning, such as;
Memory – lack of sleep makes in harder to retain new knowledge. In 2009, American and French studies determined that a phenomenon dubbed ‘sharp wave ripples’ are a process in the brain in which memories are consolidated, and that this phenomenon occurs mostly during our deepest levels of sleep. A seeming inability to retain new information properly can have heavy consequences for academics and work.
Weight – A 2004 study highlighted a high correlation between those who take less then 6 hours of sleep regularly and weight gain. A chemical in our brain called ghrelin stimulates hunger, and leptin signals satiety. It is found that those who don’t sleep enough have higher levels of ghrelin and lower levels of leptin, creating circumstances in which those individuals actively crave more food then needed. Aside from the obvious physical affects this can have, weight is often a factor in self-worth and self-esteem (for better or worse), which can heavily affect one’s mental health if there are strong negative feelings directed to one’s self-image.
Judgement – those who are getting 6 or less hours of sleep tend to score significantly lower on tests for mental performance and alertness then those who sleep between 7 and 8 hours. One of the blind spots for many who sleep less then 6 hours is the judgement / acknowledgement of the affect that a lack of sleep is having on them. In an age in which pulling all-nighters or functioning on little sleep is worn like a badge of honour, we neglect to realize the impact it is having on our overall wellbeing, often thinking that we have adjusted to sleeping less and that it doesn’t affect us.
Skin Care – repeated sleep loss can lead to fine lines, dark circles under your eyes, reduction in skin smoothness and elasticity. This is due to increased levels of the hormone cortisol in the body (stress hormone) as a result of insufficient sleep, which then breaks down collagen in the skin. Much the same as weight gain, our skin is important to our self-image, and skin problems may affect how we perceive others view us, having a negative impact on our mental wellbeing.
Sleep is important for our physical and mental wellbeing, and we often dismiss the impact it can have on our overall wellbeing. For those presently suffering, try taking steps to combat poor sleep patterns by understanding that we do not truly adjust to prolonged sleep deprivation and that the thought that it isn’t affecting us is simply an illusion. For those who have not yet fallen into the habit of cutting into their sleep time, take steps now to prevent it from happening in the future by equipping yourself with the knowledge of what it could lead to.
Some TIPS to sleep longer and better are as follows:
Consistency – By going to bed around the same time each night we condition our body to start to wind down in preparation.
Diet – Avoiding large meals and caffeinated / sugar filled products before planning to go to bed.
Distractions – Removing external stimuli such as phone, computer, tv, etc. before going to sleep to eliminate potential distractions / deterrents for going to bed when you intend to.
Exercise – Being physically active during the day can help you fall asleep more easily during the night.
If you are having trouble sleeping and want help then contact ATIC on 043392240 or email us on info@atic-me.com.
References
Harvey AG, Murray G, Chandler R, Soehner A. Sleep disturbance as transdiagnostic: consideration of neurobiological mechanisms. Clin Psychol Rev. 2011;31:225–235.
Freeman D, Pugh K, Vorontsova N, Southgate L. Insomnia and paranoia. Schizophr Res. 2009;108:280–284.
Zachariae R, Lyby M, Ritterband L, O’Toole M. Efficacy of internet-delivered cognitive-behavioral therapy for insomnia— a systematic review and meta-analysis of randomized controlled trials. Sleep Med Rev. 2016;30:1–10.
Photo by Alexandra Gorn on Unsplash
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