How Sleep Deprivation Affects Mental Health and Mood?

Most of us know how it feels to trudge through a day feeling groggy because we didn’t get enough sleep the night prior. The Mayo Clinic recommends that adults get at least 7 hours of sleep per night, while teenagers and children need more. Pregnant women may need more, and older adults often require less or wake up more often.

Occasionally sleep deprivation – while still not healthy – is fairly easy to recover from. But chronic sleep deprivation can have severe effects on your mental health and mood, and eventually lead to other physical health struggles as well.

Here are some of the ways sleep deprivation can affect your mental health and mood:

Emotional dysregulation

Think of a toddler who is normally mild mannered but is now throwing a fit over not being able to watch TV. It’s not uncommon to hear a mom say, “I can tell they missed naptime”. We chuckle at it in children, but the truth is, we don’t really grow out of this. Sleep deprivation can cause us to be more emotional, whether that’s more irritable than usual or more prone to tears. If you find yourself having a more emotional response to everyday situations than you would normally, take a minute to think about your sleep habits and whether that could be a factor.

Reduced cognitive function

Sleep deprivation can make it harder to focus on and complete tasks. It can also affect our ability to comprehend and retain information – so pulling an all-nighter to study is often counterproductive. These can have a significant impact on our motivation and productivity in our personal and professional lives. If you find yourself really struggling in the middle of the day, even a 15-minute power nap can help boost brain function.

Eating habits

Many health professionals warn that sleep loss disrupts our endocrine system, reducing levels of leptin – a hormone that helps us know when we’re full – and increasing ghrelin – which makes us feel more hungry. Over long periods of time, this can lead to weight gain. While it’s important to understand that physical health is more important than the number on a scale, some people struggle with their body image and gaining weight is an added struggle for their mood.

Motivation

When we’re tired, we aren’t nearly as motivated to accomplish tasks, take on new hobbies, or even spend time with family and friends. Chronic sleep deprivation can sap us of our energy and ability to keep up with the demands of life. Think about it – how much easier is it to tackle that pile of laundry when we’re well-rested? This can have a cyclical affect, too – most of the time, we feel good when we accomplish things. That gives us energy to keep going, etc. If we’re too tired to stay on top of tasks, that can dampen our mood or make us feel frustrated – which might make us even more tired or drained, making it even more difficult to be productive. And so the cycle continues.

Stress and anxiety

Sleep deprivation may raise cortisol levels, which can contribute to many negative health outcomes, including weight gain, heart disease, anxiety and signs of aging. Not getting enough sleep can cause physical symptoms that overlap with stress responses, such as increased heart rate, which can feel scary and in turn cause anxiety. High blood pressure, racing heart, eye fatigue, headaches, digestion issues – lack of sleep can wreak havoc on our physical bodies, and having our physical health out of whack is almost sure to affect our mental health and mood. Getting a good night’s sleep reduces cortisol levels, reducing your body’s overall stress response.

Weakened immune system

A step beyond physical discomfort, chronic sleep deprivation can weaken your immune system and make you more prone to certain illnesses. It can also contribute to more serious health conditions such as heart disease, diabetes and Alzheimer’s – all of which can have an impact on your mental health. Physical and mental health are closely intertwined, so chronic disease is often linked to mental health conditions like depression and anxiety.

How to get better sleep

If you find yourself not getting the recommended 7 hours per night, here are some tips to try getting those extra hours in:

  • Gradually go to bed earlier. Start small – just 15 to 20 minutes earlier. If you don’t have a set bedtime, start there. Think about when you need to wake up and work your way backward. Set a reminder if you need to, and stick with that for a few days. If you need to, try shifting back another 20 minutes until you’re waking up feeling well-rested.
  • Create a bedtime routine. Especially if you have trouble falling asleep, having a routine that you follow every night can help your body and brain realize it’s time for bed.
  • Avoid alcohol. While a drink might make you feel sleepy, it can disrupt your sleep cycle in the long run.
  • Put down the screen. Experts recommend no screens at least an hour before bed. If that feels too extreme, start smaller – try 30 minutes and see if you can work your way up to 60 minutes within a couple of weeks.

If you continue to have trouble sleeping, it may be time to seek professional help. Medical conditions like sleep apnea can be addressed so you can get the rest you need to feel happy and healthy all day long.