The Impact of Sleep Deprivation on Mental Health: Understanding the Psychological and Health Risks

As we say farewell to the holiday season, many of us reflect on the allotted time we were allowed to rest and catch up on sleep. But what about the rest of the year when we continually deny ourselves this important bodily function? Surprisingly, your body doesn’t fully recover from the chronic sleep deprivation accumulated throughout the year. This article explores the psychological and physical health risks associated with sleep deprivation and offers tips for maintaining good sleep hygiene.

According to sleep researchers, frequently denying ourselves a full night of sleep can have compounding, deleterious impacts on our mental and physical health. If you have ever read Dr. Matthew Walker’s book Why We Sleep, you will be both enlightened and slightly horrified to discover the significant impact of sleep-or lack thereof-on our bodies. 

Psychological Effects of Sleep Deprivation

In school-age children, chronic sleep disruptions (less than 9-12 hours/night) can lead to heightened negative mood and exacerbate symptoms of depression, potentially leading to suicidality. Similarly, in adults, continuous inadequate sleep (less than 7-8 hours/night) heightens the probability of car accidents, relapse rates for those with substance use disorders, and diagnosis of mental illnesses such as anxiety, depression, post-traumatic stress disorder (PTSD), bipolar disorder, and schizophrenia.

Research has also shown that sleep disturbances increase aggression, leading to behavioral problems such as bullying, increased risk-taking, and a lack of motivation. This can affect education, as well as increase the likelihood that children will engage with alcohol and/or drugs in adolescence.

Moreover, studies have shown that poor sleep is strongly associated with diagnoses of Parkinson’s Disease. Additionally, the buildup of toxic amyloid plaques in the brain, which leads to dementia and Alzheimer’s disease, is also linked to inadequate sleep.

Not only does poor sleep quality influence mental health, but it impacts cognition too. Not getting enough sleep can cause issues with memory, paying attention, and completing tasks. On the bright side, research has demonstrated that consistently making time to get a  full night of rest improves psychiatric symptoms and increases rates of remission. Regularly getting a full night of rest also improves cognition, memory, learning, problem-solving, decision-making, emotional and behavioral control, and aids in coping with life changes and stress.

Poor Sleep and Impact on Health

In regard to physical health, insufficient amounts of sleep can increase stress, anxiety, heartburn, over eating, obesity, risk of diabetes, heart disease, blood pressure, stroke, and risk of cancer. 

However, obtaining proficient amounts of sleep has a host of physical benefits. If you have been struggling to reduce eating habits or lose weight, the answer could be sleeping more at night. When you get a full night of rest, ghrelin (the hormone that makes you feel hungry) is reduced, while leptin (the hormone that makes you feel full) is increased creating a balance in your appetite throughout the day. Being well-rested also regulates insulin, getting rid of excess blood sugar in the bloodstream and reducing the risk of type 2 diabetes.

Further, adults and children who maintain adequate amounts of sleep have stronger immune systems to fight off infections and illnesses, release hormones to promote growth, repair damaged cells and tissues, regulate puberty, and support fertility. 

Maintain Consistent Sleep Hygiene

If you are experiencing problems falling asleep, staying asleep, or feeling well-rested, you may want to speak to a doctor. It is also important to note sleep hygiene practices that may influence the quality of your sleep, such as:

- Keeping a consistent sleep schedule

- Reducing caffeine intake

- Regularly exercising

- Limiting screen time at least an hour before bed

- Limiting environmental noise

- Setting the room temperature to around 65°F for optimal sleeping conditions. 

In conclusion, sleep deprivation has far-reaching effects on both mental and physical health. By understanding the risks and implementing good sleep hygiene practices, we can improve our overall well-being. Remember, a good night's sleep is not a luxury but a necessity for a healthy life. To find resources on sleep hygiene for children and adults, please see the resources listed below. Sleep tight!

References

Brower, Kirk J, and Brian E Perron. “Sleep Disturbance as a Universal Risk Factor for Relapse in Addictions to Psychoactive Substances.” Medical Hypotheses, U.S. National Library of Medicine, May 2010, pmc.ncbi.nlm.nih.gov/articles/PMC2850945/.

Ciraulo, A., et al. “Outcome Predictors in Substance Use Disorders.” The Psychiatric Clinics of North America, U.S. National Library of Medicine, June 2003, pubmed.ncbi.nlm.nih.gov/12778840/.

“Home.” Sleep Foundation, 3 Mar. 2023, www.sleepfoundation.org/.  

“How Sleep Affects Your Health.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi.nih.gov/health/sleep-deprivation/health-effects. Accessed 11 Dec. 2024.

Movement, World Humanitarian. “The Importance of Sleep for Children’s Mental Health & Well-Being.” WOHM | Changing Children’s Lives, 3 May 2024, wohum.org/the-importance-of-sleep-for-childrens-mental-health-amp-well-being/?gad_source=1&gclid=CjwKCAiAjeW6BhBAEiwAdKltMmtIIKVL6U6vdKZT3FARrWnm2o9RI-c2Ah6-NYkpZ61o_Pq7LARXrBoCcE8QAvD_BwE.

“Proper Sleep Hygiene for Parkinson’s.” Power Over Parkinson’s, www.poweroverpd.org/sleephygiene. Accessed 11 Dec. 2024.

“Sleep and the Risk of Dementia.” Alzheimer’s Society, www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/possible-risks-of-dementia/sleep#:~:text=Other%20research%20indicates%20that%20poor,the%20progression%20of%20Alzheimer’s%20disease. Accessed 11 Dec. 2024.

Walker, Matthew P. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, an Imprint of Simon & Schuster, Inc, 2018.