Can Lack Of Sleep Cause Intrusive Thoughts? The Link Between Sleep And Mental Health

Sleep has been proven to play a crucial role in maintaining cognitive and emotional well-being. Getting enough sleep can regulate mood, help individuals process emotions, and filter out unnecessary information from the mind. Disrupted or insufficient sleep can cause intrusive or unwanted thoughts, leading to increased distress and mental fatigue. Individuals with these thoughts may worry about going to sleep, distracting themselves with their devices or mental scenarios. 

Sleep loss and intrusive thoughts may interact in complex ways, and intrusive thoughts may lead to sleep deprivation, causing more intrusive thoughts. Managing sleep loss and intrusive thoughts may involve a combination of mindfulness strategies, therapy options, and improved sleep hygiene. Below, examine the impacts of poor sleep on mental health and strategies to improve sleep and manage intrusive thoughts. 

What are intrusive thoughts? 

Intrusive thoughts are unwanted or disruptive thoughts or negative scenes that may seem to appear in one’s mind out of nowhere. These thoughts can be disturbing or seem irrational and out of character, causing distress and anxiety. While intrusive thoughts might occur occasionally, they can become overwhelming for some people, occurring frequently. Common themes of intrusive thoughts include the following: 

• Fear of harming oneself or others, even without any intention to act on it
• Sudden, distressing mental images of scenarios against one’s morals or wishes
• Unwanted sexual or violent thoughts
• Excessive worries about contamination, safety, or making mistakes
• Repetitive doubts or fears about moral or ethical issues

Although intrusive thoughts may occur for many reasons, some common causes of these negative thought patterns may include mental health conditions such as anxiety disorders, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and depression. In addition to diagnosed mental health conditions, they can also occur in individuals without any diagnosed condition, especially during times of high stress or total sleep deprivation. One of the challenges in managing these thoughts is that the more an individual tries to suppress intrusive thoughts, the more persistent they may become.   

The science of sleep and brain function

Examining the stages of sleep may help individuals understand the role of sleep in brain function. Non-rapid eye movement (NREM) sleep–NREM sleep can be broken into three stages including: 

• Stage one: The transition from wakefulness to sleep, where the brain begins to slow down
• Stage two: Light sleep, where the body relaxes, and the brain starts processing the day’s events
• Stage three (deep sleep): The most restorative phase, crucial for memory consolidation, emotional regulation, and overall brain recovery

Rapid eye movement (REM) sleep is the stage where most dreaming occurs, and it may play a key role in emotional processing, problem-solving, and integrating new experiences. REM sleep may help the brain regulate fear responses and process distressing thoughts. When sleep is disrupted or cut short, the brain may miss these essential functions. Poor sleep reduces deep sleep and REM sleep, which may lead to emotional instability and increased intrusive thoughts. Improving sleep quality can help restore stability and overall mental health. 

The link between lack of sleep and unwanted thoughts

Individuals living with insomnia or struggling to get enough sleep may also experience difficulty keeping unwanted thoughts away. Sleep deprivation can affect several key areas of the brain, including the prefrontal cortex, responsible for rational thinking and impulse control, and the amygdala, which processes emotions like fear and anxiety. When these systems are out of balance, intrusive thoughts can become more frequent and more challenging to control.

Lack of sleep and cognitive distortion

Individuals experiencing sleep deprivation may experience cognitive distortions. A cognitive distortion is an irrational or inaccurate thought pattern that may seem real to a person even if there is no basis in reality. Studies comparing groups of people divided into a sleep group and a sleep deprivation group show that getting high-quality sleep may reduce cognitive distortions. The sleep deprivation group’s failure may be caused by the brain’s inability to filter out unnecessary information as a person goes without sleep.   

Other physical and mental health impacts of lack of sleep

A lack of sleep may be related to other physical and mental health impacts. In a study involving sixty healthy participants, sleep deprivation was shown to increase pain levels when analyzing sleep-deprived participants. For this reason, when a person gets less sleep, they may be more likely to feel physical pain the next day. In addition to an increase in physical pain, a lack of sleep may also cause mental health conditions such as depression or anxiety as the brain struggles to filter and process information. 

Intrusive thoughts and insomnia

One of the challenges in managing intrusive thoughts and sleep conditions such as insomnia is that the two may interact in a positive feedback loop. For example, when a person experiences intrusive thoughts, they may have a harder time falling asleep and staying asleep at night. The lack of sleep, in turn, may increase intrusive thoughts the following night. 

A significant factor in this cycle may be hyperarousal, an overactive stress response that keeps the body and mind in a heightened state of alertness. When intrusive thoughts incite anxiety, the brain releases stress hormones like cortisol, which can make relaxing more difficult. This process can lead to tossing and turning, waking up frequently at night, or experiencing restless, unrefreshing sleep. Breaking the cycle of intrusive thoughts and insomnia can be an important part of returning to a healthy sleep cycle and improving mental health. 

Long-term mental health impacts of sleep deprivation

For individuals with chronic sleep deprivation or insomnia, there may be long-term mental health impacts. These impacts can vary from person to person in severity and frequency. Some of the common long-term mental health impacts of sleep deprivation may include the following. 

Unwanted thoughts and depression

Unwanted intrusive thoughts and depression may be closely linked, often reinforcing each other in a harmful cycle. Persistent negative thoughts, such as self-criticism, guilt, or hopelessness, may be common in depression and can make maintaining a positive outlook challenging. If these thoughts become overwhelming, they can contribute to emotional exhaustion and deepen depressive symptoms.

Anxiety and intrusive thoughts

In addition to depression, anxiety and intrusive thoughts may also be connected. As a person experiences anxiety about an event, they may experience an increase in intrusive thoughts, which may be distressing and irrational. A key reason anxiety worsens intrusive thoughts may be hypervigilance. Hypervigilance is a state of heightened alertness where the brain constantly scans for potential threats. This process makes it harder to dismiss intrusive thoughts as meaningless, causing them to feel more persistent and distressing. The more a person tries to push these thoughts away, the stronger they can become, which reinforces the cycle of anxiety.

Strategies for improving sleep and managing intrusive thoughts

For individuals living with intrusive thoughts caused by sleep deprivation, taking steps to improve sleep and manage intrusive thoughts simultaneously may be helpful. These techniques may include working with a team of professionals who can provide added support throughout the process. Strategies and methods for improving sleep and managing intrusive thoughts may include the following.  

Strategies to improve sleep and mental health

Improving sleep quality and increasing sleep quantity may play an essential role in improving mental health and reducing intrusive thoughts. Getting a good night’s sleep may start by practicing good sleep hygiene. Some steps to improve sleep hygiene can include: 

• Avoiding caffeine before bed
• Reducing screen time in the evening
• Sleeping in a dark, distraction-free environment
• Maintaining a constant sleep schedule
• Exercising regularly

In addition to setting up an environment for good sleep, relaxation strategies may help to calm the mind and body before bedtime. These techniques can include deep breathing or mindfulness, which can help focus the mind and reduce stress. Calming strategies may also reduce anxiety related to sleep deprivation and can help a person fall asleep and stay asleep throughout the night. 

Techniques to manage intrusive thoughts  

Developing techniques to manage intrusive thoughts throughout the day may also be beneficial. Some techniques for managing these negative thought patterns may start by acknowledging and accepting the thought rather than pushing it away. It may be helpful to label the thought by saying, “This is an anxious thought,” or “This thought is a repetitive fear.” After accepting and labeling the thought, reframe it or leave it alone, acknowledging that it exists like background noise.  

Connecting with a mental health professional

Managing sleep deprivation and intrusive thoughts can be challenging on your own. A therapist can holistically consider a person’s mental health and make recommendations based on their expertise. A therapist may implement cognitive-behavioral therapy (CBT) strategies to help individuals identify and reframe negative thought patterns. Online CBT is an effective way to reduce intrusive thoughts and improve overall mental health and well-being. 

Making it to an in-person therapy appointment can be challenging for busy professionals. Online therapy sessions through platforms like BetterHelp can take place from anywhere with an internet connection and personal device. Because of these options, clients can attend therapy from a location where they are comfortable and at a time that works for them.