Findings Of Sleep Psychology And Mental Health Implications
What is sleep psychology?
Sleep is so important that there’s a branch of psychology specifically dedicated to studying sleep. According to the American Psychological Association (APA), sleep psychologists “study sleep and evaluate and treat sleep disorders.”
Those who specialize in sleep psychology may focus on topics like typical vs. disordered sleep, sleep cycles and circadian rhythms, the way sleep changes as we age, sleep management, sleep deprivation and sleep deprivation's effects, monitoring and treating sleep disorders, and the effects of different sleep medications.
Sleep psychology allows them to address sleep-related conditions such as:
- Insomnia
- Narcolepsy
- Sleep apnea
- Sleep cycle disorders
- Parasomnias (e.g., bedwetting, sleepwalking, night terrors)
- Dependence on sleep medications
Findings from sleep psychologists
Sleep psychologists are constantly conducting research aimed at learning how to help more people sleep better. Becoming familiar with some of the key findings from sleep psychology can help you on the road to getting better sleep for yourself.
Humans are the only mammals that delay rest
Lack of rest can affect mood and mental health
Sleep debt and depression are linked
Sleep deprivation can affect memory
Some naps may make you more tired
After not getting enough sleep one night, some might try and take a nap the next day to decrease sleepiness. However, note that sleeping in the form of naps of some durations could make you even more drowsy afterward. The optimal nap length can vary based on a variety of factors such as how sleep-deprived you are at the time, your age, and other psychological factors as well. In general, however, a quick sleep or nap that’s 20 minutes or less may be ideal in many cases. Your deeper sleep cycles—which include REM sleep, when you dream—usually begin after you’ve been sleeping for one hour, making it harder to wake up from your sleep soon after this point because of the power of sleep inertia. That’s why taking a brief “power nap” may be the best way to get an extra boost of energy on a day when you feel particularly sleepy.
Other tips for better sleep
The facts above illustrate just how important getting enough, high-quality sleep can be for human health. If you’re interested in other tips that may help you do this, consider the following:
Control your caffeine intake
Since caffeine is a stimulant, drinking it in large quantities or too late in the day can delay sleep onset and reduce sleep quality, according to a 2021 study. Cutting out caffeine in the afternoon and evening and/or reducing your intake overall could potentially help you sleep better.
Get more sunlight during the day
Natural sunlight can help provide energy and vitamin D and keep your circadian rhythm on track. This may be true for other forms of light as well. Sleep psychology research suggests that increasing bright-light exposure can reduce the time it takes for you to go to sleep by over 80% and may improve sleep quality, too.
Engage in regular exercise
Charlene Gamaldo, M.D., Medical Director of the Johns Hopkins Center for Sleep, is quoted in an article saying, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality.” If you’re experiencing sleep problems, maintaining a regular aerobic exercise routine could help you sleep better.
Avoid screens before bed
The blue light of TV, computer, and phone screens may negatively affect sleep patterns. One study suggests that an hour of screen time can suppress melatonin, a natural sleep chemical, by 23%. Avoiding screens close to bedtime and keeping these backlit devices out of your sleeping space may help you go to sleep faster and wake up from your sleep less.
If you continue to experience sleep problems after making some simple lifestyle changes, you may want to speak with your doctor and/or psychologist for support and treatment advice regarding your sleep problems.
How a psychologist can help mental health and sleep
Exploring sleep psychology through online therapy
Takeaway
Sleep psychology is a branch of psychology that relates to the study of sleep and related disorders. Findings from sleep psychology can help individuals learn strategies and tips that may help them get better sleep to promote better overall physical and psychological health. If you're experiencing persistent sleep problems, speaking with your doctor and/or a psychotherapist may be worth considering.
What are the four theories of sleep psychology?
Four of the prominent theories associated with sleep psychology may include the inactivity theory, restoration theory, energy conservation theory, and brain plasticity theory.
What are the five major sleep disorders?
Some of the most common sleep disorders generally include the following:
- Insomnia
- Obstructive sleep apnea
- Narcolepsy
- Restless leg syndrome
- Parasomnias (including sleep terrors)
These sleep difficulties can often be treated by a sleep psychologist or addressed through a trip to a sleep center. Cognitive behavior therapy, positive airway pressure therapy (for those with sleep apnea), and sleep medicine may be helpful. Always speak to your doctor before starting or stopping any form of medication.
How does sleep and the circadian rhythm affect us psychologically?
According to the National Heart, Blood, and Lung Institute, “Sleep helps your brain work properly. While you're sleeping, your brain is getting ready for the next day. It's forming new pathways to help you learn and remember information.”
Sleep, particularly REM sleep, enables us to learn and use problem-solving and decision-making skills. Sleep helps with psychological issues, focus, and creativity as well.
A lack of sleep can harm your physical and psychological health, potentially leading to a variety of ailments. It can be crucial to prioritize getting enough sleep each night. The National Sleep Foundation offers many additional resources regarding the psychological effects of sleep.
What is a psychological sleep disorder?
Sleep disorders usually involve difficulties with the amount of sleep you get, how long you are sleeping for, and quality of sleep you get. There are many different sleep disorders, and these sleep disorders can often be treated with the help of a licensed psychotherapist or other mental health professional familiar with sleep disorders.
Sexsomnia is usually categorized as a type of parasomnia in which a person engages in sexual behavior while they’re sleeping. This may disrupt sleep and can be one of the differences between normal and disordered sleep.
Anxiety and depression are frequently associated with chronic insomnia, which involves difficulty going to sleep and continuing sleeping, as well as daytime sleepiness. However, many psychological disorders may contribute to a lack of quality sleep. Getting more sleep can often improve symptoms of psychological disorders.
According to the National Alliance on Mental Illness, about half of insomnia cases are related to psychological stress, depression, or anxiety.
How do you fix sleep deprivation?
If you’re experiencing sleep deprivation, you may find it helpful to work with a doctor, psychotherapist, or other mental health professional to address any underlying issues leading to sleep deprivation. Ensuring you have a comfortable environment to sleep in and setting aside plenty of time for sleep each night can be beneficial in remedying sleep deprivation.
You might also try implementing a nighttime routine before you go to sleep with various relaxation techniques to prepare your body and mind for sleep. It can also be helpful to keep a sleep diary in which you can note when you have sound sleep or poor sleep.
In some cases, people may find that they’re more emotionally or psychologically reactive when they haven’t gotten enough sleep. Lack of sleep may lead to experiencing more irritability, anger, and anxiety, as well as exacerbated symptoms of existing psychiatric disorders. Focus, concentration, problem-solving, and decision-making skills may be impaired as well with sleep deprivation.
The five stages of sleep deprivation normally include the following:
Stage 1: 24 hours without sleep
Stage 2: 36 hours without sleep
Stage 3: 48 hours without sleep
Stage 4: 72 hours without sleep
Stage 5: 96 hours without sleep
- Previous Article
- Next Article