Are you one of the millions of Americans who struggle to fall asleep or stay asleep all night? Does your anxiety or depression make your insomnia worse (and vice versa)? If so, you are not alone. Even though sleep is fundamental to our well-being – influencing our physical health, mental clarity, and emotional balance – a good night’s sleep does not come easily for everyone. While several mental health conditions can make insomnia and sleeplessness a nightly occurrence for many, there are certain things you could be doing (or forgetting to do) that may be making it harder for you to sleep.

Many overlook the importance of good sleep habits, also known as sleep hygiene. Poor sleep hygiene can lead to inadequate sleep, which can have serious consequences for a person’s mental health – or worsen the symptoms of a diagnosed mental health condition. While having good sleep hygiene alone is not the cure for insomnia, making small changes to your nighttime routine can help you move in the right direction. In this article, we’ll define sleep hygiene, explore how lack of sleep affects mental health, and explain how innovative treatment options may help you to conquer your insomnia.

How Does Lack of Sleep Impact a Person’s Mental Health?

Sleep is deeply connected to mental health. While occasional sleepless nights might not have a significant impact, chronic sleep deprivation can lead to a range of mental health issues.

Firstly, sleep is crucial for emotional regulation. During sleep, particularly in the REM (rapid eye movement) stage, the brain processes and consolidates emotional experiences from the day. This process helps us manage stress and reduces the intensity of negative emotions. When we don’t get enough sleep, this emotional processing is disrupted, leading to increased irritability, mood swings, and a lower stress tolerance. Over time, this can contribute to the development or worsening of mood disorders such as anxiety and depression.

Moreover, sleep deprivation can impair cognitive functions, including attention, memory, and decision-making. When we are sleep-deprived, our ability to focus and think clearly is compromised, which can make it difficult to cope with daily challenges. This cognitive impairment can exacerbate feelings of frustration and helplessness, further impacting mental health.

Anxiety Disorders

Chronic lack of sleep also has a strong link to anxiety disorders. Sleep and anxiety have a bidirectional relationship: poor sleep can increase anxiety, and high levels of anxiety can make it harder to fall asleep. This creates a vicious cycle that can be difficult to break. People with anxiety often experience racing thoughts and heightened worry, which can keep them awake at night, leading to sleep deprivation that, in turn, heightens anxiety during the day.

Depression

Depression is another mental health condition closely linked to poor sleep. Insomnia and other sleep disturbances are common symptoms of depression, and chronic sleep deprivation can increase the risk of developing depression. Sleep problems can also make it harder to recover from depression, as the lack of restorative sleep further depletes the energy and motivation needed for recovery.

Other Severe Mental Health Diagnoses

Sleep deprivation has also been linked to more severe mental health conditions, such as bipolar disorder and schizophrenia. For people with bipolar disorder, poor sleep can trigger manic or depressive episodes, while for those with schizophrenia, sleep disturbances can worsen symptoms and reduce the effectiveness of treatment.

In summary, sleep is not just a passive state of rest; it plays an active role in maintaining mental health. Without adequate sleep, the brain’s ability to regulate emotions, process information, and manage stress is significantly impaired, increasing the risk of mental health problems or worsening symptoms of existing conditions.

What is Sleep Hygiene?

Sleep hygiene refers to a set of habits and practices necessary for good sleep quality and full alertness during the day. The term “sleep hygiene” might sound technical, but it’s really about making small, practical changes to your daily routine that can greatly improve your sleep quality. It’s about understanding the factors that affect sleep, such as diet, exercise, stress levels, and even the temperature and lighting of your bedroom.

Good sleep hygiene can include establishing regular sleep schedules, creating a sleep-conducive environment, and adopting behaviors that promote uninterrupted and restful sleep. With healthy sleep hygiene habits, you can create a daily routine that supports your body’s natural sleep-wake cycle, which may help you fall asleep more easily and wake up feeling refreshed.

Sleep Hygiene Dos and Don’ts

Improving sleep hygiene involves adopting practices that promote better sleep and avoiding habits that interfere with it. Here are some sleep hygiene dos and don’ts to help you get a better night’s sleep:

Do:

  • Stick to a Regular Sleep Schedule: Try going to bed and waking up at around the same time every day, even on weekends. This helps regulate your body’s internal clock and makes it easier to fall asleep and wake up naturally.
  • Create a Relaxing Bedtime Routine: Before bed, engage in calming activities such as reading, listening to soothing music, or taking a warm bath. A consistent routine signals to your body that it’s time to wind down.
  • Make Your Bedroom Sleep-Friendly: Keep your bedroom cool, dark, and quiet. If necessary, use blackout curtains, earplugs, a white noise machine, or a device such as a small fan that creates steady white noise at comfortable levels. If you are a light sleeper, try rearranging your bed away from external walls, when possible, in order to minimize outside noise. Invest in a comfortable mattress and pillows to ensure your sleep environment is conducive to rest. A weighted blanket or comforter may also be a good choice to help your body relax and feel less anxious.
  • Get Regular Exercise: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to finish exercising at least a few hours before bedtime, as exercising too close to bedtime can be stimulating. For some, exercising in the afternoon and then winding down with a relaxing bath or shower can be really effective.
  • Watch What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine and nicotine are stimulants that can keep you awake, while alcohol might make you feel sleepy initially but can disrupt your sleep later in the night.
  • Get Natural Daylight Exposure: Spend time outside in natural light during the day. Exposure to sunlight helps regulate your sleep-wake cycle by influencing the production of melatonin, a hormone that helps you sleep. Plus, being outside gives you the opportunity to exercise – even a short walk during your lunch break can be beneficial.
  • Limit Naps: While short naps can be beneficial, long or irregular napping during the day can negatively affect your nighttime sleep. If you need to nap, try to keep it short (20-30 minutes) and not too late in the day.

Don’t:

  • Use Electronics Before Bed: The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, making it harder to fall asleep. Try to avoid screens for at least an hour before bedtime.
  • Go to Bed Unless You’re Sleepy: Keeping a regular bedtime schedule is important, but let’s face it – going to bed on time is not always easy, especially when you are not feeling tired. When that happens, try engaging in a quiet, relaxing activity until you feel sleepy. That way, you can avoid a negative association between going to bed and feeling frustration and anxiety about not being able to sleep.
  • Lie in Bed Awake: If you can’t fall asleep within 20 minutes, try getting out of bed and doing something calming in low light. Lying in bed awake can also create a mental association between your bed and wakefulness, making it harder to sleep.
  • Consume Stimulants Late in the Day: Avoid caffeine and nicotine, especially in the afternoon and evening, as they can stay in your system for hours and disrupt your sleep.
  • Ignore Sleep Problems: If you regularly have trouble sleeping or feel excessively tired during the day, it’s important to address these issues rather than ignore them. Consider talking to your primary care physician or mental health professional to learn your options.

What to Do If You Are Still Having Trouble Sleeping

Even with good sleep hygiene, some people may still struggle with sleep. If you’re consistently having trouble sleeping despite making these changes, it’s important to consider other factors that might be affecting your sleep.

Evaluate Your Stress Levels

High stress and anxiety are common causes of sleep problems. Practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help calm your mind and prepare your body for sleep. Mindfulness practices can also be helpful in reducing the racing thoughts that often accompany stress and anxiety, making it easier to fall asleep.

Find a Healthcare Provider

Consider speaking with a healthcare provider if stress management techniques don’t help. Underlying health conditions, such as sleep apnea, restless leg syndrome, or other sleep disorders, could be contributing to your sleep difficulties. A doctor can help diagnose these issues and suggest appropriate treatments.

Consider Therapy

In some cases, therapy might be beneficial. Cognitive Behavioral Therapy for Insomnia (CBT-I) can be a highly effective treatment for helping people change negative thoughts and behaviors about sleep. It allows individuals to address the underlying psychological factors that contribute to insomnia and help them develop healthier sleep patterns.

Medication Management

Medication is another option, but it should generally be considered a last resort and used under the guidance of a healthcare professional. Sleep medications can be helpful in the short term, but they often come with side effects and the risk of dependency.

Can Deep TMS Treatments Help Insomnia Patients?

Deep transcranial magnetic stimulation (Deep TMS) is a cutting-edge, non-invasive therapy that uses magnetic fields to activate specific brain regions. It’s particularly useful for treating mental health conditions like depression, anxiety, and OCD, especially when other treatments have failed. During the procedure, an electromagnetic coil is placed on the head, delivering magnetic pulses to areas of the brain involved in mood regulation. This treatment is generally safe with few side effects and has been shown to significantly reduce symptoms in patients with resistant mental health conditions.

Deep TMS has also been studied as an alternative treatment for patients who struggle with insomnia, especially for individuals with co-occurring mental health conditions such as depression and anxiety.

A recent study investigated the effects of deep transcranial magnetic stimulation (Deep TMS) on insomnia in patients with treatment-resistant depression. The key findings indicate that Deep TMS may significantly improve both depression and anxiety symptoms, regardless of the initial severity of insomnia. Additionally, it was found to alleviate insomnia symptoms, which suggests potential benefits beyond its primary use for depression. Even though further research is recommended to confirm these findings, Deep TMS is regarded as a safe treatment for a variety of mental health conditions and can be beneficial when used to complement traditional treatments such as therapy and medication.

How Can I Get More Help?

If you continue to struggle with sleep despite making these changes, don’t hesitate to seek professional help. APN offers Deep TMS treatments as well as a variety of other innovative treatments to help patients struggling with depression, insomnia, anxiety, and several other challenging mental health conditions. If you are interested in learning more about Deep TMS therapy or need help with any other mental health condition, contact APN today at 424.644.6486 or complete our online contact form to get started.

Remember to be patient with yourself. Improving sleep hygiene and overcoming sleep problems can take time. It’s important to be consistent with your efforts, seek professional help when needed, and not to feel discouraged if you don’t see immediate results.

References

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