Sleep and mental health
The importance of getting adequate sleep cannot be overemphasised because it helps ensure our mental wellbeing,
MANY of us suffer from insomnia, the most common sleep disorder. At one point in our lives, we would have dealt with its symptoms ― difficulty falling asleep, or waking up often during the night and having trouble going back to sleep, waking up too early in the morning, and feeling tired upon waking up.
Studies find that hectic and stressed lifestyles and the proliferation of electronic products trigger insomnia. Short-term effects of insomnia may seem mild but in the long run, it affects the brain. Chronic insomnia can lead to physical and mental health issues, and even a greater risk of death.
According to British Mental Health Foundation, insomnia is inextricably related to mental health. Based on its survey, a person who faces ongoing insomnia is likely to deal with tiredness, irritability and difficulty concentrating.
Harvard Health says a good night’s sleep helps foster both mental and emotional resilience, while chronic sleep disruptions set the stage for negative thinking and emotional vulnerability. A study published in the British Journal of General Practice states that sleep disturbances, particularly early morning awakening and an inability to fall asleep, have been associated with anxiety and depression.
Another study by University of Oxford researchers says that sleep disruption is a driving factor in the occurrence of paranoia, hallucinatory experiences, and other mental health problems in young adults.
In Malaysia, approximately 35 per cent of the general population suffers from insomnia symptoms and 12.2 per cent have chronic insomnia.
Sunway Medical Centre clinical psychologist Jessie Foo Xiang Yi says sleep plays a vital role in good health and wellbeing. During sleep, the brain forms the pathways necessary for learning and creating memories.
Getting enough quality sleep can protect your mental health, physical health and quality of life. Without adequate sleep, your mood is affected, you can’t focus and you are unable to pay attention. In children and teens, sleep also helps support growth and development.
“Insufficient sleep is associated with increased emotional reactivity and disturbance, which eventually leads to more serious mental health problems and disorders.”
A RISK FACTOR
Professor Dr Laura Palagini, a psychiatrist at the Sleep Disorder Outpatients Clinic, University of Pisa, Italy, says the lack of quality sleep could impair our emotions and regulations which then lead to mental health issues. Of the many sleep disorders, insomnia is a risk factor of all psychiatric issues especially depression, bipolar disorder and anxiety.
She explains that the human circadian sleep timing is regulated by factors within the body as well as environmental factors such as sunlight and lifestyle.
The circadian rhythm is a natural, internal system that works to regulate feelings of sleepiness and wakefulness over a 24-hour period. Sleeping at night and being awake during the day is an example of a light-related circadian rhythm.
“When the circadian sleep timing is disrupted, it impairs the sleep process because it is one of the two mechanisms that regulates sleep.
“Quality sleep is one of the three pillars of good health along with a balanced diet and regular exercise but when you suffer from sleep disorders, it impacts health and can trigger psychological conditions such as depression, anxiety and psychosis. Ultimately, our well-being and quality of life are compromised.” Dr Palagini says.
Dr Palagini, who has over two decades of research experience in biological and clinical psychology and is an expert in sleep disorders, says insomnia can lead to an impairment in decision-making pro-
If the person suffers from insomnia that leads to mental health, the target is to treat the sleep disorder. But if he has mental issues that cause insomnia, we have to treat both medical issues. - Professor Dr Laura Palagini