Sleep disorders like insomnia, hypersomnia, and obstructive sleep apnea are frequently linked to depression. According to estimates, 15% of those with hypersomnia and 20% of those with depression have obstructive sleep apnea.
Sleep issues may influence the function of the neurotransmitter serotonin, which can contribute to the development of depression. Sleep disruptions can affect the body’s stress system, disrupting circadian rhythms.
Approximately 40% of people with insomnia have clinical depression, and up to 80% of patients with depression experience bouts of insomnia. Early wakening is closely associated with depression, as well as difficulty falling asleep at night.
During a single depressive episode, people with depression may alternate between sleeplessness and hypersomnia.
Are lack of sleep & anxiety interconnected/ connected?
We all had the best of intentions and went to bed at a decent hour in order to enjoy a great night's sleep. We require it! We settle down to sleep because we deserve to feel better tomorrow after being so stressed out, only to wake up with shallow breathing, tossing and turning, an increased heartbeat, and other symptoms and an anxious feeling in the chest. Several opportunities for restful nights of sleep have been squandered by anxiety. But is anxiety a symptom or the actual issue? We may not realize how closely intertwined sleep and anxiety are.
How can lack of sleep lead to anxiety disorder?
The American Psychiatric Association states that sleep issues can exacerbate mental health disorders including sadness or anxiety.
Cortisol is increased by sleep deprivation, and cortisol can lead to anxiety. Lack of sleep is more likely to result in anxiety when additional elements, such as unfavorable thought patterns or avoidance behaviors, are present.
An anxiety disorder may develop in someone who is persistently sleep deprived and who isn't able to control the tension that comes with it.
Why is sleep so important?
Sleep is crucial for sustaining excellent health and well-being throughout your life. Sleep-related events have an impact on how you feel when you are awake. While you sleep, your body is trying to support optimal brain function and maintain your physical health.
For children and teenagers, sleep is essential for growth and development. Chronic (long-term) health problems are more likely to develop over time if you don't get enough sleep.
The majority of adults require seven hours or more of sleep each night.
Reliable Source Informational National Center for Biotechnology, The National Center for Biotechnology Information facilitates access to biomedical and genomic data, advancing science and health. Insufficient sleep can lead to increase in chances of developing long term health issues.
The idea that people can adapt to long-term sleep deprivation has also been put forth. Even though they and their minds are suffering from lack of sleep, they may not be aware of their own limitations because obtaining less sleep seems typical to them. In addition, a lack of sleep has been associated with a higher risk for developing some illnesses and ailments.
A few of them are obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early mortality.
How to stop the cycle of sleep deprivation and anxiety:
- Move your body throughout the day. Via a reduction in arousal, anxiety, and depression, exercise promotes sleep.
- Steer clear of caffeine in the afternoon and at night.
- Establish a regular mindfulness meditation routine. It has been shown that the mind-calming technique that emphasizes breathing and awareness of the present moment reduces anxiety and aids in sleeping at night.
- Limit screen usage two hours prior to going to bed.
- Lay down on a soft mattress. Make sure you sleep on a mattress that perfectly cradles you and releases your pressure points if you have conditions like back pain that also coexist with anxiety.
- Avoid using alcohol to help you fall asleep. Alcohol causes arousals, which ultimately result in anxiety and lack of sleep.
- Go to sleep in a room that is calm, cool, and dark.
- Check with your doctor to see if any underlying medical conditions or prescription side effects could be the source of both your anxiety and insomnia.
- Establish a self-calming, sleep-inducing regimen, incorporating activities that help you feel calm and ready for bed. (a relaxing bath, listening to a sleep meditation hypnosis app, etc.). What has worked best for you so far in getting to sleep? Do that.
Which medications can help in sleep disorder?
It can be beneficial to practice mindfulness meditation, a mind-soothing technique that emphasizes breathing and awareness of the present moment.
A mental activity called mindfulness meditation teaches you to calm your body and mind, let go of negativity, and slow your rushing thoughts. It includes mindfulness, a mental state in which one is fully present in "the now," allowing one to accept and enjoy their thoughts, feelings, and experiences without criticizing them.
Deep breathing and awareness of one's body and mind are common mindfulness meditation practices, while there may be variations in the methods. To perform mindfulness meditation, no special equipment or preparations are required. No need for mantras, candles, or essential oils—unless you like them.
Three to five minutes of free time, a comfy seat, and an attitude free of judgement are all you need to get started.
Your mind and body can be affected by anxiety and lack of sleep.
Lack of sleep depletes your cerebral capacity and jeopardizes your physical health. Poor sleep has been scientifically linked to a variety of health issues, including immune system deterioration and weight increase.