Sleep and Mental Illness

Sleep and mental illness are closely related. 40% of patients who are seeking help for sleep
disorders also struggle from some type of mental disorder, according to a study done by the
National Institute of Mental Health Epidemiologic Catchment Area. In fact, of all patients
dealing with psychiatric issues only 20% don’t have some version of a sleep disorder.
Poor sleep is an enigma because it’s both a cause and symptom of mental illness. People who
struggling with panic disorders, ADHD, schizophrenia, OCD and a number of other psychiatric
disorders will find that a lack of sleep and their mental disorder coexists. Insomnia is the most
reported sleep disorder tied to mental illness. Those struggling with mental illness often report
that even the sleep they get is not truly beneficial, as it’s often accompanied by waking up
throughout the night, waking up early, or falling asleep late. Even worse, sufferers of insomnia
struggle to fall into a REM induced sleep. REM induced sleep provides restoration for our
cognitive and emotional abilities, so those who don’t actively engage in REM sleep struggle with
emotional balance.

Because sleep is so important, The National Sleep Foundation recommends a number of ways
to help improve bedtime, despite struggling due to stress or anxiety.

 Set up a regular bedtime! Sleep is one of the most important things you’ll do in a day, so
scheduling a bedtime that you stick to will help make it a priority.
 Plan on shutting off your phone and laptop to avoid blue lights- blue lights keep you
awake and your brain active.
 Watch out for caffeine. It’s a great tool in the morning, but give your body a 6 to
8-hour caffeine break before bed.
 Don’t bring your daytime worries into bed with you. Try taking a soothing bath or
meditating right before bed to help relieve stress.
 Exercising will also help induce sleep. It relieves muscle tension and will also leave you
with less energy at the end of the day. Just don’t exercise right before bed, as it will
make you too alert.
 Finally, protect your bed space. Your bed isn’t the place to pay bills or finish work. This
will help you associate your bed with sleep and relaxation. If you’re still struggling to fall
asleep after about 20 minutes, move to the couch or take a walk. Your bed should only
be for sleeping.

Sleep is important for your physical, mental, and emotional well-being. Make sure you make it a
priority in your life. The tips above may help improve your quality of sleep, but Mental Health
America recommends that you may have to talk to your doctor as well. Serious sleep problems
can be combated by a number of things. Your sleep issues may be related to an underlying
cause, such as a thyroid problem, or you may need prescription sleep medication to help you
develop healthy habits. For serious cases of insomnia, cognitive-behavioral therapy may be
needed.

Healthy sleep is possible! You might just to work on your sleep habits or talk to your doctor to
get back on the right track.