A frequent sleep problem called insomnia makes it difficult for a person to fall asleep, stay asleep, or wake up too early and not be able to fall back asleep. According to our current understanding of insomnia, stress and concern can cause acute episodes of insomnia with specific difficulty falling asleep and staying asleep after waking. The person may start to worry more about sleep itself and the effects of obtaining too little sleep on their ability to function during the day.
The tension that insomnia causes makes it harder for a person to operate normally during the day. Sleeplessness frequently occurs in conjunction with important life events and cognitive-emotional stimulation, which the sufferer subsequently interprets as stressful events.
Physical and mental health can be significantly impacted by untreated sleeplessness. Major depressive illness, schizophrenia, and other psychiatric disorders can all show symptoms of insomnia. Insomnia has been identified as a key depressive illness criterion, highlighting the need of getting enough, high-quality sleep for our mental health. Suicidal ideation and psychiatric relapse are two more risks that insomnia raises.
Insomnia is a symptom of a larger issue, one that can alter brain hormonal circuits and result in emotional states that make us anxious, unhappy, and unable to do everyday tasks. To lessen the impacts of stress, sadness, and schizophrenia, to name a few of the many psychological consequences linked to insomnia, it is crucial to get good quality sleep and allow the brain to experience REM sleep.
How does insomnia affect Mental Health?
Lack of sleep or sleep of poor quality can make it more likely for people with insomnia to acquire mental health problems, exacerbate the symptoms of pre-existing conditions, or reduce the efficacy of treatment.
According to evidence, sleep loss can lead to mood changes that are comparable to those experienced with anxiety and depression. In other words, those who experience sleeplessness may become agitated and downbeat. Additionally, they could experience diminished libido or mental errors.
How can mental illness affect sleep?
Numerous mental health diseases, such as bipolar disorder, anxiety disorders, and depression, are linked to sleep issues.
· DEPRESSION
One of the main signs of depression is insomnia. 90% of those who suffer from this mental health issue have trouble falling or staying asleep. Similar to other mental health issues, depression is more likely to develop when sleep is disturbed, and depressive episodes can make it harder to fall asleep.
· ANXIETY DISORDERS
Most persons with anxiety disorders have trouble getting to sleep or staying asleep. Many people have sporadic concern or anxiety due to daily stresses, which occasionally prevents them from falling asleep. The difference between anxiety disorders and other conditions is that they cause persistent fear and worry. Unresolved anxiety can interfere with a person's ability to sleep well over the long term and can cause problems in their personal, professional, and academic lives.
· BIPOLAR DISORDERS
Bipolar disorder is a mental health illness characterized by shifts in energy, focus, and mood. People who have bipolar disorder have bouts of excitement, depression, and occasionally mania. Each of these conditions can significantly alter a person's sleep patterns. There is evidence that nearly all bipolar disorder sufferers have trouble sleeping. Insomnia and hypersomnia—the craving for excessive sleep—are the main sleep disturbances for people with bipolar depression.
How do you treat Insomnia?
Cognitive behavioral therapy for insomnia (CBT-I) and prescription drugs are the two main therapies for insomnia. Experts advise that patients should obtain treatment. The APA is a group of psychiatrists who collaborate to provide compassionate care and efficient treatment for everyone who has a mental disease, including those with substance use disorders. In addition to any treatment for their mental health issues, for their insomnia.
According to research, treating a mental health illness concurrently with insomnia can increase the efficacy of care for both conditions.
Cognitive behavioral therapy for insomnia CBT-I is the recommended first-line treatment for insomnia. Identifying and minimizing thoughts and actions that interfere with sleep are among the goals of therapy. A qualified expert gives education on sleep hygiene, stimuli control, sleep restriction therapy, relaxation techniques, fundamental sleep education, and other subjects.
Prescription Medication- Medications are often only used for patients who do not improve with CBT-I. Medication should be used in conjunction with CBT-I and instruction on healthy sleeping patterns for the best results. Numerous medication classes for the treatment of insomnia have received approval from the US Food and medication Administration. There are instances where doctors would prescribe sedatives that is not authorized for use with insomnia
When treating insomnia in patients who are simultaneously receiving therapy for mental health issues, there are several special considerations. For instance, a side effect of several drugs for mental health is insomnia. Additionally, due to the possibility of overuse and overdose, some drugs are unsafe to give to patients with substance use disorders.
For these reasons, anyone receiving therapy for both insomnia and a mental health illness should consult with their doctor frequently to create the best treatment plan and fully grasp its advantages and disadvantages.
Common causes of Insomnia
Though its causes are not always evident, several things are frequently cause to insomnia:
- Stress and anxiety
- A bad sleeping environment, such as an uncomfortable bed or a noisy, hot, or cold bedroom
- Lifestyle elements such shift work, jet lag, and consuming alcohol or caffeine before bed
- Mental health issues including schizophrenia and depression
- Physical health issues include heart issues, other sleep disorders, and chronic discomfort
5 STEPS TO TAKE TO GET BETTER SLEEP
1.) Make your space more relaxing and sleep-inducing
Your ability to fall asleep is possibly influenced by the state of your bedroom. Make sure your bed and mattress are cozy. Additionally, it is beneficial to use ambient lighting in your bedroom rather than accent lighting. Red lights are more appropriate for bedrooms since they encourage sleep more than blue lights do.
2.) Have a bedtime routine
Establishing and adhering to a nightly routine is one strategy to improve sleep. For instance, you might go to bed around 10:30 each night.
3.) Try mindfulness medication
The quality of sleep can be considerably enhanced by mindfulness meditation. Additionally, it aids in stress relief, anxiety reduction, cognitive improvement, and bodily contentment. If you are trying to combat insomnia while dealing with mental health difficulties, practicing mindfulness meditation is undoubtedly a good route to take.
4.) Avoid caffeine at night
Numerous beverages include caffeine, which tends to keep people awake until it wears off. Furthermore, caffeine can take up to 6 hours to exit your system in half and roughly 10 hours to do so entirely. Therefore, it is best to refrain from drinking coffee or tea in the afternoon or evening. To stay alert, coffee is most effective in the morning.
5.) Seek medical help
It is time to contact a healthcare professional if you have done everything you can and it still does not appear to be working. To identify the underlying difficulties that are keeping you from getting better rest, they may recommend counseling or provide you with prescription medications.
When to talk to a Doctor
A doctor should be seen by anyone who notices a long-lasting alteration in his or her sleep. The longer people wait, the harder it may be for them to ask for assistance. Before meeting with a health care practitioner, if at all feasible, take notes about the changes in your sleep patterns and get any questions ready. It is crucial to discuss sleep issues with a doctor when managing a mental health condition.
The diagnosis or a side effect of treatment are only two examples of the many causes of changes in sleep patterns. Importantly, sleep issues could indicate a recurrence. If you discover changes that influence your mood or ability to function during the day, consult a doctor straight away.
References:
www.ncbi.nlm.nih.gov/pmc/articles/PMC3972485/
www.hopementalhealth.com/blog/insomnia-and-mental-healththe-link
www.sleepfoundation.org/insomnia/is-insomnia-a-mental-illness#how-does-insomnia-affect-mental-health