Written by Anthony Puente, PhD, Nuream Advisor and Juan Serrano, PhD

According to a recent article from Columbia University published in Columbia Psychiatry (2022), sleep deprivation has profound effects on our mental well-being that go far beyond simply feeling tired. As psychologist Elizabeth Blake Zakarin explains, "Just like our electronics need to be charged, sleep may recharge or reset the brain to optimize functioning." This powerful analogy highlights the essential role sleep plays in maintaining our cognitive and emotional health.

The Mental Health Impact of Poor Sleep

Recent research has revealed alarming connections between sleep and psychological wellness. A comprehensive study of 22,330 adults from 13 countries published in Sleep Medicine found that during the pandemic:

• One in three participants had clinical insomnia symptoms

• Nearly 20 percent met the criteria for insomnia disorder—rates more than double pre-pandemic levels

• Sleep disturbances were directly linked to higher levels of psychological distress

• Anxiety and depression rates were considerably higher than pre-pandemic levels

These findings highlight what many of us intuitively know: inadequate sleep significantly impairs our mental health.

How Sleep Deprivation Affects Your Brain

Poor or insufficient sleep has been found to:

• Increase negative emotional responses to stressors

• Decrease positive emotions

• Impair cognitive skills including attention, learning, and memory

• Make it much more difficult to cope with even relatively minor stressors

• Affect our ability to perceive the world accurately

While researchers continue investigating the exact mechanisms connecting sleep and mental health, we know that sleep is vital for processing daily events and regulating emotions and behaviors.

The Sleep-Mental Illness Connection

The relationship between sleep and mental health disorders is bidirectional. Insomnia can be a symptom of psychiatric disorders like anxiety and depression but sleep problems can also contribute to the onset and worsening of these conditions.

Sleep deprivation studies demonstrate that otherwise healthy people experience increased anxiety and distress levels following poor sleep. Those with existing mental health disorders are even more vulnerable, as chronic sleep problems can exacerbate psychiatric symptoms and even increase suicide risk.

Addressing Sleep Challenges in Modern Life

Unfortunately, pre-pandemic and especially over the past few years, a large percentage of the population continues to experience insufficient sleep. Contributing factors include:

• Longer work hours

• Constant access to social media, news, and entertainment

• Increased daily stressors

• Disruption of normal routines

Individual Sleep Differences

Sleep needs vary considerably between individuals:

• Children and teens generally need more sleep than adults

• The American Academy of Sleep Medicine recommends adults sleep at least 7 hours nightly

• Most adults need between 7-9 hours

• Teens typically need 8-10 hours

• Older adults (65+) need between 7-8 hours

Beyond quantity, sleep quality is equally essential. Individuals also differ in their "chronotype" - whether they're naturally "night owls" or "morning larks." These differences are influenced by genetics, age, and other factors.

Effective Treatments for Sleep Difficulties

For those struggling with sleep issues, several approaches can help:

• Adopting healthy sleep habits (see tips below)

• Cognitive Behavioral Therapy for Insomnia (CBT-I), recognized as a first-line treatment

• Consultation with sleep specialists for persistent problems

Tips for Creating Healthy Sleep Habits

1. Keep a consistent sleep schedule, waking up around the same time even on weekends

2. Set a bedtime that allows for at least 7 hours of sleep, but only go to bed when sleepy

3. Establish a relaxing bedtime routine to transition from your day

4. If you're having trouble falling asleep, don't lie in bed awake—get up and do something relaxing until you feel tired

5. Create a healthy sleep environment—minimize bright lights and loud sounds, maintain a cool temperature, and limit electronics in your bedroom

6. Exercise regularly (but not within a few hours of bedtime)

7. Avoid caffeine and nicotine late in the day and limit alcoholic drinks before bed

By prioritizing sleep and incorporating these habits, you can improve not only your rest but also your overall mental health and resilience to life's challenges.

Remember: Quality sleep isn't a luxury—it's essential for your mental and physical wellbeing.

Source:  Columbia University Irving Medical Center. (2022, March 16). How sleep deprivation affects your mental health. Columbia Psychiatry. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health