Malaysians’ sleeping habits
cesses by interfering with cognitive function and regulation of emotion. This, in turn, will cause the person to make risky decisions, become more aggressive and have impulsive behaviours.
She says insomnia is related to a greater severity of psychiatric disorders. Some people may have increased suicidal tendencies, emotional instability, impulsivity, aggressive behaviours and substance abuse disorders.
“Because of the high suicidal tendencies, the person would use a more lethal way to kill himself, such as a gun or jumping off a building. This is because their ability to make a normal decision is impaired due to chronic insomnia,” she said at the World Sleep Day roadshow organised by Amlife International in Kuala Lumpur.
Previously, she explained, people did not pay much attention to symptoms of insomnia, mainly because they thought it a normal human experience and not a serious medical issue. “But there is more awareness now on this issue and they realise that insomnia has to be treated, especially for people who suffer from chronic insomnia in which the symptoms last for months and, sometimes, years. They should know there are various treatments for their condition.”
COMPLICATED ISSUE
The issues surrounding insomnia and mental health are complicated and interrelated. In some cases insomnia can lead to mental disorders, but in others, it is the other way round. Patients with depression, bipolar disorder, and attention deficit hyperactivity disorder (ADHD) are found to suffer from insomnia.
According to Harvard Health, the overlap between sleep disorders and various psychiatric problems is so great that researchers have long suspected both types of problems may have common biological roots.
Dr Palagini says due to the overlapping issues, treatments need to look at the underlying cause ― whether the person suffers from mental health issues due to insomnia, or vice versa.
“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.”
Foo says that sleep and mental health disorders are interrelated, with each condition influencing the other. Poor sleep can contribute to the onset and severity of mental health disorders, and mental health problems can create and worsen sleep issues.
“As insomnia and mental health are interconnected, treatment would focus on both issues. When healthy sleeping habits are practised, it can have a positive impact on the individual’s mental health. Likewise, when the individual works on ways to alleviate stress, it will also improve their sleep quality.
“Chronic insomnia has a negative impact on work and school performance, impairing concentration and motivation while increasing the risk of errors and accidents. If chronic insomnia remains untreated, sufferers are prone to health complications, including an increased risk of depression, hypertension and heart disease.”
Dr Palagini says there are several steps to ensure a good night’s sleep including fixing a regular time for bedtime and waking up, avoiding excessive alcohol four hours before bedtime and caffeine six hours before bedtime.
“Exercise regularly, but not right before bed, and use comfortable bedding. Find a comfortable temperature setting for sleeping and keep the room wellventilated. Block out all distracting noise and eliminate as much light as possible.”
Foo says relaxation techniques, such as breathing exercises, mindfulness, meditation and guided imagery, can help a person fall asleep and also return to sleep in the middle of the night.
“Cognitive behavioural therapy helps identify attitudes and beliefs that hinder a person’s sleep. This may include setting a time to review the day and plan for tomorrow. The therapy also helps to establish a healthy sleep pattern by changing the person’s behaviours. This includes creating a pro-sleep routine to achieve a strong connection between bed and successful sleep.”