Sleep and Sleep Disorder: How to Sleep Well for Better Mental Health

Sleep is an essential cornerstone of our mental health and wellbeing. Yet, in today's fast-paced world, sleep disturbance / disorder is becoming increasingly common, affecting millions across the globe. These disruptions in our sleep tire us and can significantly impact our mental health, leading to issues such as anxiety and depression. Manulife recognises the profound connection between sleep and mental health and is committed to guiding individuals towards better sleep habits and enhanced mental wellbeing.

Understanding the intricate relationship between sleep and mental health is a societal imperative. As disrupted sleep patterns increasingly plague our global community, the ripple effects on mental wellness are undeniable, creating heightened anxiety and depression rates etc. This calls for a bigger focus on prioritising sleep, especially in Asia, which faces elevated stress levels.

'A person's emotions can be severely affected by their circadian rhythm. For this reason, I always ask my patients about sleep. If they don’t have a regular sleep/wake schedule, then this is the first thing I recommend to change. It's hard to manage anxiety and depression if the patient has an erratic sleep routine,' says Dr Keith Hariman, Specialist in Psychiatry at OT&P MindWorX.

2 Impacts of Sleep disturbance on Mental Health

Sleep disorder is a nuisance to many, but they're also a public health concern with profound implications for mental wellness. Studies have shown a direct correlation between the quality of sleep and mental health conditions, including increased risks for anxiety and depression.

1. Heightened Anxiety and Stress Levels

'Individuals getting six hours or less of sleep per night are two and a half times more likely to experience frequent mental distress than those who sleep more than six hours.'

- Study by the Centers for Disease Control and Prevention (CDC)

Sleep disturbance can significantly influence our mental resilience and capacity to handle stress. Research consistently reveals a direct link between the sleep quality and the levels of anxiety and stress experienced by individuals. A lack of restorative sleep increases the production of stress hormones such as cortisol, which amplifies feelings of anxiety. This heightened stress affects our day-to-day functioning and long-term mental health.

2. Cognitive Function and Memory Impairment

'A study tracked 28,756 individuals found that those who slept less than four hours experienced a faster decline in cognitive function compared to individuals sleeping seven hours per night.'

- Study on the Association Between Sleep Duration and Cognitive Decline

Insufficient sleep disrupts the brain's ability to process information and consolidate memory, leading to difficulties in learning, concentration, and decision-making. Chronic sleep deficits can also lead to long-term cognitive decline, including memory impairment.

Symptoms and Signs of Sleep Disturbance

1. Difficulty Falling or Staying Asleep

One of the hallmark symptoms of many sleep disorders is trouble either initiating sleep or maintaining sleep throughout the night. People with insomnia may lay awake for hours before finally drifting off, only to wake up multiple times during the night. This fragmented, disrupted sleep leaves them feeling tired and unrested in the morning.

2. Irregular Sleep-Wake Cycle

Some sleep disorders, like delayed sleep phase syndrome, can throw off your natural circadian rhythms and sleep-wake cycle. You may have a hard time falling asleep at a normal bedtime and consequently wake up much later in the morning. Alternatively, you may find yourself tired and ready for bed abnormally early in the evening. An irregular sleep schedule like this can disrupt your daily routine.

3. Loud Snoring and Breathing Issues

Breathing-related sleep disorders like sleep apnea are characterized by loud, frequent snoring and pauses in breathing during sleep. You may even gasp or choke as you struggle to breathe. Bed partners often notice these symptoms, which can indicate a serious underlying condition.

The Main Causes of Sleep Disturbance

Several factors contribute to sleep disorder, including stress, lifestyle choices, and environmental conditions. In Asia, pressures from work, educational demands, and urban living conditions often exacerbate these issues, leading to widespread sleep disturbances.

1. Stress and sleep disorder

'43% of individuals reported that stress has caused them to lie awake at night.'

- Study by the American Psychological Association

Chronic stress leads to prolonged elevation of cortisol, disrupting the natural sleep cycle and making it challenging to relax and drift off. The mind stays alert, often cycling through worries or tasks, which hampers the ability to achieve deep, restorative sleep stages. Over time, this pattern degrades sleep quality and impacts daytime energy levels and mood, creating a cycle of stress and sleeplessness that's hard to break.

2. Sleep Environment and Sleep Disorder

'57% of teens who use technology in the bedroom, such as a television or smartphone, suffer from sleep problems.'

- Study by the Child and Adolescent Psychiatric Clinics of North America 

'One-fifth of studies found sleep quality to be decreased and one third found sleep duration to be decreased, due to blue light from electronic devices.'

- Study by University of Lucerne and Swiss Paraplegic Centre

An optimal sleep environment is critical to uninterrupted sleep. Factors such as excessive noise, bright lights, extreme temperatures, and uncomfortable bedding can significantly impact the ability to fall asleep and stay asleep. Improving sleep hygiene by creating a quiet, dark, and cool bedroom and investing in comfortable bedding can significantly improve sleep quality. These changes help signal the body that it's time to sleep, facilitating quicker sleep onset and more continuous sleep cycles.

3. Excessive Consumption of Alcohol or Caffeine

'Consuming low amounts (less than two servings) of alcohol decreased sleep quality by 9.3%. Consuming moderate amounts of alcohol (two servings or more) decreased sleep quality by 24%.'

- Study by National Institute on Alcohol Abuse and Alcoholism, source link 1, link 2

The consumption of excessive caffeine and alcohol has notable effects on sleep quality and duration. Caffeine can significantly delay the body's internal clock, making it harder to fall asleep. Its effects can last several hours, reducing total sleep time and altering sleep patterns. Alcohol, despite its initial sedative effects, disrupts the sleep cycle, leading to fragmented sleep and decreasing the amount of restorative REM sleep. Moderating the intake of caffeine and alcohol, especially in the hours leading up to bedtime, can prevent these substances from impairing sleep quality.

How to Sleep Better? 3 Practical Tips for Deep Sleep

Improving sleep quality is essential for mental wellness, and individuals can adopt several practical strategies. These include optimising the sleep environment for comfort and tranquillity, making lifestyle adjustments to encourage regular sleep patterns, and using stress-reduction techniques before bedtime. 

1. Stress-Reduction Techniques Before Bedtime

Reducing stress before bedtime can significantly improve sleep quality. Meditation, deep breathing exercises, or gentle yoga can help calm the mind and prepare the body for sleep. Establishing a relaxing pre-sleep routine, like reading or taking a warm bath, can signal to your body that it's time to wind down, making it easier to fall asleep and stay asleep. Additionally, you can incorporate mindfulness or gratitude journaling in the evening, shifting focus away from daily stressors. These techniques can relax the mind and positively affect overall wellbeing, leading to a more peaceful night's sleep.

2. Optimising the Sleep Environment

Creating a sleep-friendly environment is crucial for restorative rest. This means ensuring your bedroom is quiet, dark, and cool. Use blackout curtains, eye masks, and earplugs to block out light and noise. The right mattress and pillows can also make a significant difference in comfort levels, enhancing the quality of your sleep. To further improve your sleep environment, consider the role of technology: reducing screen time before bed can decrease exposure to blue light, which affects sleep hormones.

3. Avoiding Excessive Caffeine and Drinking

Limiting caffeine and alcohol intake is key to improving sleep quality. Aim to consume caffeine only in the morning and avoid it at least six hours before bedtime to prevent its alertness-boosting effects from affecting sleep. Similarly, minimising alcohol consumption, especially before bed, can prevent its sleep-disrupting consequences, ensuring a more restful night. Adopting these mindful habits, much like establishing a soothing pre-sleep routine, can significantly contribute to achieving uninterrupted and restorative sleep.

Embracing Better Sleep for Mental Wellness

Managing sleep disturbance is pivotal for our mental and physical health. We can significantly enhance our sleep quality by addressing stress, optimising our sleep environment, and adopting restorative sleep strategies. Prioritising sleep, especially in high-stress regions like Asia, is beneficial and essential. By understanding and acting on the connections between sleep, stress, and our environment, we can pave the way for improved mental health and a more balanced life.