Beyond Sleep Deprivation Psychosis: Healthy Sleep Habits And Mental Wellness
Do you find yourself endlessly tired yet restless when night finally falls? Maybe strange thoughts buzz around in your head, or perhaps you even see objects that vanish when you try to focus on them.
This may be a sign of sleep deprivation.
An occasional poor night of sleep often has little impact, but the effects of more consistent sleep loss can be significant. Sleep deprivation is more than just feeling tired. Sleep deprivation can impact your brain function and, in extreme cases, cause a temporary break from reality called sleep deprivation psychosis. If you’re having trouble sleeping and this is impacting your mental health, you can reach out to your doctor or a therapist for assistance.
The connection between sleep and mental well-being
In general, our minds aren't built to thrive in a state of perpetual exhaustion. Sleep can support the processes that promote a well-balanced mind:
- Emotional equilibrium: Your emotional control center, the amygdala, usually becomes hyperactive when you're chronically sleep-deprived. Irritability, anxiety, and mood swings can become unwelcome companions.
- Cognitive clarity: Sleep can be thought of as nature's memory enhancer, a time for our brains to solidify the day's lessons. Without sleep, attention may wane, focus can scatter, and decision-making often suffers.
- Resilience in the face of stress: Sleep deprivation may steadily erode our ability to manage difficult situations. Over time, chronic stress can pave the way for mental health challenges like anxiety and depression.
Sleep deprivation psychosis is when someone goes without sleep for long enough that they may start to sense experiences that are not actually occurring. This can involve seeing or hearing stimuli that aren’t there, becoming deeply suspicious of others, or developing false beliefs that seem completely real. While anyone may experience these symptoms after prolonged sleep loss, clinical studies indicate those with existing mental illnesses like schizophrenia or bipolar disorder might be at a higher risk for experiencing psychotic states.
The exact cause of sleep deprivation psychosis is still considered a bit of a mystery, but in general, we know sleeplessness can impact the way your brain functions. However, when you get the rest you need, troubling symptoms usually start to fade away.
While not everyone will experience psychosis when severely sleep-deprived, the risk tends to increase dramatically the longer the deprivation persists. Your mental well-being and your physical health aren't necessarily separate entities, and sleep can benefit them both.
Heeding the warning signs: When to seek help
- Losing touch with reality: Is it becoming harder to tell whether a vivid memory was actually a dream?
- Heightened suspicion: Do you find yourself questioning the motives of others or feeling overly paranoid?
- Auditory and visual hallucinations: Are shadows playing tricks on your eyes, or do you hear sounds that can't possibly be real?
- Unshakable delusions: Are you becoming more and more convinced of something that others don't believe or even perceive?
If you're experiencing any of these symptoms and have been enduring severe sleep deprivation, a professional evaluation may be necessary. While sleep deprivation psychosis is usually temporary, prompt support can ensure a smoother recovery and protect your mental health in the long run.
Creating a more restful routine
Defeating sleep deprivation and nurturing your mental health often hinges on a few simple adjustments. Let's explore ways to overcome sleep restriction and create a more sleep-friendly lifestyle.
- Consistency: Consistency often means respecting your internal clock. Going to bed and waking up at roughly the same time daily can reinforce your internal sleep rhythms.
- Relaxation rituals: In the hour before bed, you can create a soothing wind-down routine by dimming the lights, luxuriating in a warm bath, listening to calming music, or trying some simple stretches.
- Creating a sleep sanctuary: You can transform your bedroom into an oasis of tranquility by ensuring it's dark, cool, quiet, and supremely comfortable. Blackout curtains, an eye mask, or a white noise machine may enhance your rest.
- Limiting daytime napping: Catnaps (under 30 minutes) can be revitalizing for some. However, sleeping for lengthy stretches in the afternoon can sabotage your ability to fall asleep at night.
- Reducing stress: Unmanaged stress can be a sleep disruptor. Stress-relief practices like meditation or journaling can shield you against the effects of stress and promote relaxation.
Healthy rest often goes beyond sleep duration. Quality usually matters just as much. This can involve falling asleep easily, drifting through the different sleep cycles without disruption, and waking up feeling refreshed.
- Limiting caffeine and alcohol: Both of these substances can negatively impact your sleep. Cutting off caffeine at least six hours before bed and keeping alcohol consumption moderate can protect the quality of your rest.
- Powering down before bed: Blue light from various devices can suppress melatonin, our internal sleepiness signal. Switching off screens an hour (or more) before you go to bed can promote restful sleep.
- Using movement as medicine: Regular physical activity can improve both the quality and duration of your sleep. However, high-intensity workouts too close to bedtime can make you feel too energized to rest.
If you suspect an underlying sleep issue or a health condition is sabotaging your slumber, a doctor's guidance may be necessary. Treatment can often be helpful in improving your sleep.
Rest as resilience: Prioritizing sleep as true self-care
True sleep hygiene can go beyond avoiding sleep problems and mental distress.
According to the American Academy of Sleep Medicine and Sleep Research Society, healthy adults usually need an average of seven to nine hours of sleep every night. However, everyone's sleep needs are different. If you feel your best with more or less than the recommended amount, that's okay. Prioritizing sufficient sleep, whatever that means for you, can be a helpful way to take care of yourself, your body, and your mind.
A diagnosis like sleep deprivation psychosis may sound alarming. However, even extreme sleep deprivation doesn't always lead to psychosis. Still, certain factors might make your mind and body react more strongly to missing out on sleep. Knowing these risk factors can help you prioritize rest and manage potential risks.
- Pre-existing conditions: If you have a history of mental health problems, particularly bipolar disorder or schizophrenia, prolonged or total sleep deprivation could be more likely to cause a psychotic episode.
- Genetics: Some research suggests that a family history of mental illness might play a role in how your brain responds to chronic sleep deprivation.
- Substance use: Certain substances, both recreational and prescription, can disrupt sleep patterns and potentially increase the risk of psychosis during periods of extreme sleep deprivation.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
If you're concerned about your individual risk, a medical professional can offer support and guidance. Knowledge usually allows for proactive support and self-advocacy.
Why you need rest
Rest may be how you can become your best self. Adequate sleep can unlock potential you didn't even know you had. When you're well-rested, you may become a more resilient, clear-thinking, and emotionally balanced version of yourself. Prioritizing sleep may allow you to show up fully for your daily life.
- Sharper focus, stronger memory: With a well-rested brain, absorbing new information often becomes easier, and those valuable memories typically have a better chance of sticking.
- Energy to meet life's demands: When exhaustion fades, you may have the physical and mental stamina to navigate both challenges and opportunities with greater ease.
- Emotional resilience: A good night's sleep can fortify you against stress, anxiety, and overwhelm.
- A brighter outlook: When you're not experiencing sleep deprivation, you may be more likely to experience a sense of optimism and find joy in everyday moments.
When you improve your sleep, You're not just changing your sleep habits; you're investing in a better, more energized you. With patience and a little support along the way, enjoying restful nights can become your new normal.
Where to turn for help with sleep difficulties
If you're experiencing persistent sleep difficulties or are worried about the impact of sleep deprivation on your mental health, a medical professional can help you find resources to equip you on your journey toward better rest. You might consult the following professionals:
- Your primary care doctor: Your doctor can evaluate potential underlying medical conditions that could be disrupting your sleep and discuss possible treatment options.
- A sleep specialist: A medical professional specializing in diagnosing and treating sleep disorders can help you pinpoint the root cause of your sleeplessness and develop tailored strategies to help.
- A mental health professional: A therapist or psychiatrist can offer support if you're experiencing anxiety, depression, or other mental health concerns that could contribute to sleep problems. They can also provide counseling should you encounter sleep-deprived psychosis.
Sleep problems can be common, but they don't have to control your life. Reaching out to your doctor may open the door to support, whether it's uncovering hidden health issues or finding the right tools for better sleep habits.
Getting consistent support for sleep issues or psychiatric disorders shouldn't add to your stress. Online therapy can give you more choices for getting the support you deserve. Whether budget concerns or a packed schedule have been making therapy seem impossible, online platforms can help you find affordable care and a therapist with whom you truly connect.
Data from a randomized controlled trial indicates online therapy may be effective for insomnia and can reduce depressive symptoms. While more sleep deprivation studies may be needed to truly understand the mechanisms of sleep deprivation psychosis, the current research shows how the consequences of insomnia may be mitigated through online therapeutic interventions.
You deserve to feel refreshed, focused, and emotionally balanced. While the negative effects of sleep deprivation can be a challenge, there are pathways toward better, more restful nights.
Takeaway
Frequently asked questions
How long does it take for sleep deprivation to cause psychosis?
While the exact length of time will vary from person to person, evidence suggests that around 72 hours of acute sleep deprivation is enough to trigger symptoms that are akin to a clinical psychotic episode. A person might experience psychotic symptoms like visual or auditory hallucinations, believing things that are obviously untrue, disordered thinking, disorganized speech, paranoia, and mood changes. Prolonged sleep deprivation can have serious adverse effects on physical and mental health. It is likely worthwhile to contact a professional as soon as a person experiences substantial difficulty falling or staying asleep.
Can sleep disorders cause psychosis?
While most sleep disorders do not directly induce psychosis, evidence suggests that prolonged periods without enough sleep can cause symptoms similar to psychotic experiences caused by mental health disorders or substance use. However, that research was based on individuals who went continuously without sleep for days at a time. Most sleep disorders do not present with that degree of severity, and it is unlikely that mild to moderate insomnia or other relatively common sleep disorders cause psychosis.
What is stage three psychosis?
Psychosis is often divided into three stages: prodromal, acute, and recovery. The prodromal stage is characterized by the appearance of early signs that commonly appear before a psychotic episode, such as irritability, sleep disturbances, and confusion. The acute phase refers to the psychotic episode itself, wherein the person struggles to identify what is and is not real. The acute phase might also include complex hallucinations, perceptual changes, disrupted cognitive functions, and false beliefs that are obviously untrue.
The third stage of psychosis is the recovery stage, which begins after the psychotic episode has been treated or has ended spontaneously. The recovery stage typically includes treatment to prevent further instances of psychosis. Treatment in the recovery stage commonly includes medication, cognitive behavioral therapy, strategies to manage stress, and education about lifestyle choices that may contribute to a higher risk of psychosis, such as substance abuse.
Can sleep deprivation lead to schizophrenia?
In severe cases, sleep deprivation can lead to psychosis, which is a symptom commonly associated with schizophrenia. However, there is no evidence to suggest that sleep deprivation can directly induce schizophrenia. Those already diagnosed with the condition or at high risk of developing it might be affected by inadequate sleep. The underlying causes of schizophrenia are complex, and multiple factors are required to induce the condition. The American Psychiatric Association indicates that genetic and environmental factors can differ from person to person.
How do you fix sleep deprivation psychosis?
Sleep deprivation psychosis treatment typically requires assessment and evaluation from mental health and medical professionals. The primary treatment approaches typically involve addressing the underlying factors that lead to insufficient sleep. A sleep study, wherein a person is evaluated while they sleep, might be required. Professionals might also investigate whether mental health disorders or physical problems contribute to sleep disturbances. Therapy, restorative sleep, and medications might be used to help the patient undergo a gradual progression toward healthy sleep in line with their circadian rhythms.
Why is psychosis worse at night?
Many people with mental disorders associated with psychosis experience a worsening of psychotic symptoms at night. While there are many possible reasons, sleep disturbances are most commonly implicated. Perceptual distortions may worsen, making it harder to stay fully attuned to reality. Other symptoms might also be more difficult to manage at night, perhaps due to a lack of resources or individuals to provide support.
What are the early warning signs of psychosis?
The early warning signs of psychosis typically include mental symptoms and behavioral changes. Some of the more common symptoms include:
- Suspiciousness or paranoia.
- Trouble thinking clearly and logically.
- Social withdrawal.
- Unusual feelings or a lack of feelings.
- Confused speech or difficulty communicating.
- Difficulty telling fantasy and reality apart.
If those early warning signs are present, it is typically helpful to seek professional guidance. Members of the general population typically do not experience symptoms of oncoming psychosis unless underlying factors are present. Seeking professional help may prevent further complications from developing.
What do sleep deprivation hallucinations look like?
Hallucinations are one possible symptom of sleep deprivation psychosis. Sleep deprivation psychosis refers to symptoms that appear after an extended period of little or no sleep. Healthy humans require, on average, 7 - 9 hours of sleep each night. A substantial reduction in the amount of sleep a person gets can cause a variety of symptoms, one of the most severe being psychosis.
Simple hallucinations are common in psychosis. They often begin as basic auditory hallucinations, such as hearing sounds no one else can hear. As sleep deprivation continues, the body’s ability to regulate mental functions decreases, and more complex visual hallucinations may appear. They might appear as shapes, colors, or fully rendered images of other people, places, or objects. Hallucinations sometimes appear as though they are being viewed through blurred vision, but they can often be clear and nearly impossible to distinguish from reality.
Can lack of sleep cause mental illness?
Lack of sleep can cause mental symptoms akin to a mental illness and might induce a mental health condition if sleep deprivation continues unabated. Harvard Medical School indicates that sleep problems are closely associated with mood disorders and anxiety disorders. Evidence suggests that those who tend to be sleep deprived, such as third-shift workers, are more likely to be diagnosed with a mental health condition than those who can regularly achieve adequate sleep.
In some cases, sleep deprivation can be a debilitating condition with consequences for mental and physical health. One study recruited healthy volunteers and noted that mental well-being was consistently higher among those who got enough sleep. Furthermore, physical symptoms, such as chronic pain, were also significantly lower.
What triggers psychosis?
There is not a single psychosis trigger that is universal to everyone who experiences the condition. However, stress and sleep deprivation are commonly cited as factors that might initiate a psychotic episode. Researchers are turning to investigating transitional biomarkers to further identify how psychosis is triggered. One example is prepulse inhibition of the acoustic startle response. When healthy individuals experience a weaker auditory stimulus for a short period before a stronger stimulus, they typically demonstrate a reduced startle response. This is most commonly tested by playing a quiet tone directly before a loud one. If only the loud tone is played, the startle response is greater than if the quiet tone had been played first.
Evidence suggests that sleep deprivation, one of the commonly reported triggers of psychosis, interferes with prepulse inhibition, indicating a neurological link between sleep deprivation and psychosis. By further investigating the link between transitional biomarkers and psychosis, researchers may be able to determine the underlying neurological factors that trigger psychosis, allowing for more advanced medications and treatments that may prevent a psychotic episode from occurring.
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