The Cost You Really Pay
It's no secret that getting enough sleep is crucial for your health, but you may not realize just how deeply it affects both your mind and body. The modern world's "always on" culture—with its longer work hours and 24/7 connectivity—has led to a global decrease in sleep duration. This trend isn't just about feeling tired; it's a significant public health concern. Science has now established a clear, causal relationship between sleep and overall well-being.
The Vicious Cycle of Sleep and Mental Health
Poor sleep and mental health issues are locked in a bidirectional relationship. They influence each other in a continuous cycle. It was once thought that poor mental health simply caused sleep problems, but we now know it works both ways. Insomnia, for example, can worsen symptoms of depression and anxiety, while these conditions, in turn, make it harder to sleep.
A meta-analysis of multiple studies found that improving sleep quality led to significant improvements in mental health, particularly for those with depression, anxiety, and stress. This suggests that prioritizing sleep can be a powerful tool for managing mental health difficulties. The connection may be rooted in neurobiology, as some theories link sleep, stress, and neurotransmitters like serotonin.
The Physical Toll of Sleep Deprivation
When you're sleep-deprived, your body doesn't get the time it needs to repair and restore itself. This leaves you vulnerable to a host of physical health problems. Chronic sleep deprivation is a risk factor for many serious medical complications (Cappuccio & Miller, 2017)
Cardiac Complications: Insufficient sleep is directly linked to an increased risk for high blood pressure (hypertension), cardiovascular diseases like heart disease, and even heart attack and stroke.
Metabolic Disorders: Lack of sleep disrupts cortisol a key stress hormone which impacts your glucose regulation. Additionally lack of sleep decreases the appetite-suppressing hormone leptin and increasing the appetite-stimulating hormone ghrelin. These imbalances leads to elevated blood sugar and cholesterol levels.
Reduced Healing: Sleep is a crucial period for the body's restorative processes. Patients with both too short and too long of sleep have been noted to have elevated inflammatory markers. Such markers are often noted in diseases such as rheumatoid arthritis where the body is having too much inflammation in parts of the body which causes permanent damage over time.
How to Prioritize Your Sleep and Your Health
While modern life makes it challenging, you have a large degree of ownership over your sleep habits. Creating a consistent routine is a great first step.
Stick to a Schedule: Go to bed and wake up at roughly the same time every day, even on weekends. This helps regulate your body’s internal clock.
Create a Sleep-Friendly Environment: Make your bedroom dark, quiet, and cool. Avoid using the bedroom for anything other than sleep or sex.
Be Mindful of Diet and Exercise: Avoid caffeine and large meals close to bedtime. Regular physical activity can improve sleep quality, but try not to exercise too close to when you're trying to wind down.
How to Prioritize Your Health
By recognizing the critical link between sleep and your mental and physical health, you can take proactive steps to improve your rest and, in turn, your overall well-being.
If you are struggling with falling asleep, staying asleep, or feeling tired and worn out throughout the day, you should reach out to a sleep professional.
If you have been struggling to get you blood pressure, cholesterol, or blood sugar under control after trying diet and exercise and are still hesitant about medication, your doctor thinks your labs are still questionable, or your medication is still not working fully, a sleep consult may also be a good option.
If you have been feeling low, anxious, or easily annoyed and you just can’t figure out why, it could be your sleep causing or at least contributing to your mental health at this time.
Take the next step in your wellness journey before your relationship with your bed costs you more than a good night’s sleep.