How Do Sleep Disorders Impact the Brain and Mental Health?
Can’t sleep? You’re not alone. A lack of quality sleep is so pervasive in American society the CDC has referred to it as a “public health epidemic.” And that was pre-pandemic. A rising number of Americans are suffering from poor sleep following the pandemic due to increased anxiousness, depression, long COVID, weight gain, and more. It’s taking a heavy toll as sleep disorders have a negative effect on the brain, cognitive performance, and mental health. Here’s a closer look at some of the most common sleeping problems and their impacts on the brain, mind, and mental clarity.
Research shows that a variety of sleeping disorders have a negative impact on the brain, cognitive performance, and mental health.
IMPORTANT BRAIN FUNCTIONS OCCUR DURING SLEEP
As important as food or water, sleep is a fundamental biological need. Quality sleep is vital for your brain health, cognitive function, and mental well-being. While we sleep, our brains perform critical functions. For example, a growing body of research shows that sleep is involved in learning and memory consolidation. A 2019 study shows that during sleep, the brain also washes itself, clearing out toxins and metabolic waste that build up each day. Among the neural “trash” that’s removed are misfolded proteins that are associated with aging and neurodegenerative diseases. For example, the waste removal system eliminates two proteins—beta-amyloid and tau—that clump together to form the plaques and tangles believed to be associated with Alzheimer’s disease.HOW SLEEP DEPRIVATION IMPAIRS BRAIN FUNCTION
Adults need 7-9 hours of sleep each night and a lack of adequate sleep results in detrimental impacts on the brain. The brain can’t perform its critical memory, learning, and waste removal functions. A 2018 study found that a single sleepless night leads to a build-up of a beta-amyloid, one of the proteins implicated in Alzheimer’s disease. One functional brain-imaging study published in the Journal of Neuroscience found that sleep deprivation interferes with connections between the prefrontal cortex (a region involved in executive functions such as planning, judgment, and impulse control) and the brain’s limbic system (emotional centers) and reward network. The researchers concluded that this led to impairments in executive function, increased response to rewarding stimuli, and elevated emotional responses. The end result—is an uptick in irrational behavior and poor judgment. Lack of sleep also diminishes cognitive function. According to a study in Neuropsychiatric Disease and Treatment, sleep deprivation impairs working memory and attention, in addition to impacting long-term memory and poor decision-making.SLEEP DISORDERS AND MENTAL HEALTH
Sleep disorders are strongly associated with mental health issues. People with psychiatric conditions are more likely to experience sleep problems, and individuals who have trouble sleeping are at greater risk for mental health issues. A single night of tossing and turning can increase feelings of anger, irritability, anxiousness, stress, or sadness the next morning. Over time, sleep problems can lead to a higher risk of depression, ADD/ADHD, panic attacks, brain fog, psychosis, memory problems, and dementia. Alarming statistics reported in Scientific American show that teenagers who sleep just an hour less per night on average are 38% more likely to feel sad and hopeless, 42% more likely to consider suicide, 58% more likely to attempt suicide, and 23% more likely to engage in substance abuse. A 2019 study in the American Journal of Public Health points to a 33% increased risk of depression among shift workers compared with the general population.4 COMMON SLEEP DISORDERS AND IMPACTS ON BRAIN/MENTAL HEALTH
1. Insomnia
Having trouble falling asleep, difficulty staying asleep, or waking up early are all signs of insomnia. This common sleep disorder affects an estimated 35% of American adults. Insomnia is frequently seen in people with mental health issues. For example, approximately 75% of those struggling with depression and more than 50% of those with anxiety have trouble sleeping. During manic phases in people with bipolar disorder, an estimated 69-99% experience insomnia or a decreased need to sleep.2. Obstructive Sleep Apnea
Obstructive sleep apnea (OSA)—when a person snores loudly, stops breathing multiple times at night, then feels excessively tired during the day—is bad for your brain and mental health. One study in the Journal of Clinical Psychiatry found that people with sleep apnea were 5 times more likely to have depression. Other research has found that moderate to severe sleep apnea more than doubles the risk of developing depression. A 2016 review shows that the risk of developing dementia is even higher. On brain SPECT imaging scans, which measure blood flow and activity in the brain, sleep apnea often shows low overall blood flow and looks similar to patterns seen in early Alzheimer’s disease. OSA is associated with shrinkage of the hippocampus, and a 2020 study in Sleep Medicine Clinics showed that more severe cases of sleep apnea were associated with greater atrophy of this brain region.3. Hypersomnia
Some people sleep too much, feel excessively tired during the day, or need multiple naps. Despite prolonged sleep, these individuals typically don’t feel refreshed or energized after napping, rather they struggle to wake up. Hypersomnia may be caused by sleep apnea or narcolepsy and is associated with anxiety, irritability, slowed thinking, memory problems, and in some cases, hallucinations. Research in Frontiers in Neurology found that narcolepsy is associated with a reduction in orexin neurons, a type of neurons involved in regulating critical bodily functions, including sleep and wakefulness, cognition, and mood.4. Circadian Rhythm Disorders
Circadian rhythm disorders occur when your inner body clock gets out of whack and disrupts the timing of your sleep. The body’s internal clock tries to cue your sleep-wake cycle based on the environment—making you feel sleepy when it gets dark outside and waking you when the sun comes up. Any disruptions to this daily cycle can interfere with quality sleep. Jet lag, shift work, aging, and other issues can contribute to circadian rhythm disorders, which have been linked to memory problems, poor decision-making, and reduced alertness. Research in Sleep Medicine Clinics suggests that circadian rhythm disorders may be a risk factor for neurodegenerative disorders.IMPROVE SLEEP FOR BETTER BRAIN HEALTH AND MENTAL WELLNESS
Overcoming sleep disorders is possible, and it can have a powerful effect on brain health and mental well-being. Understanding if it’s your biology or psychology that is disrupting your sleep is an important step in the process.- Make sleep a priority: Practice daily sleep hygiene by turning off digital devices at least 1 hour before bedtime, keeping your room cool and dark, eating early to give your body time to digest food before hitting the sack, and limiting or eliminating alcohol as it can disrupt sleep.
- Meditation or prayer: Spending time in meditation or prayer can induce relaxation.
- Hypnosis: Engaging in hypnosis or self-hypnosis can promote a sense of calm and help you fall asleep faster and get more restful sleep.
- Calming supplements: Nutraceuticals such as magnesium, melatonin, GABA, 5-HTP, and l-theanine support healthy sleep.
- Get tested for and treat obstructive sleep apnea: If you’re diagnosed with OSA, the gold standard for treatment is called a continuous positive airway pressure (CPAP) mask, which delivers a steady stream of air through your passageways.
