{"id":8015,"date":"2023-10-09T02:43:31","date_gmt":"2023-10-08T19:43:31","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8015"},"modified":"2023-10-09T02:43:31","modified_gmt":"2023-10-08T19:43:31","slug":"sleep-loss-and-mental-health-issues-are-reciprocal","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8015","title":{"rendered":"Sleep Loss and Mental Health Issues Are Reciprocal"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>f you\u2019ve ever tossed and turned all night <a href=\"https:\/\/www.wellandgood.com\/why-poor-sleep-affects-irritability\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/why-poor-sleep-affects-irritability\/\">only to find yourself extremely irritable<\/a> the next day, you\u2019ve experienced one of the effects of sleep deprivation on mental health firsthand. Lack of sleep can shorten our fuse by <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3693050\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3693050\/\">ramping up activity in the amygdala<\/a>, or the part of the brain that processes emotions like fear and anxiety. Without the kind of regulation that happens during sufficient sleep, the amygdala is essentially more prone to firing at the slightest inconvenience.<\/div>\n<p>You might imagine how this kind of irritable or on-edge temperament could also then make it difficult to drift off to sleep at night. In this way, the effects of sleep deprivation on mental health can, in turn, make good sleep all the more elusive, kicking off a vicious cycle.<\/p>\n<blockquote>\n<p>\u201cMental health challenges frequently disrupt sleep cycles <em>and<\/em> are worsened by disrupted sleep cycles.\u201d \u2014Monica Amorosi, LMHC, CCTP, NCC, licensed trauma therapist<\/p>\n<\/blockquote>\n<p>Indeed, mental health problems like <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0022399907004114\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0022399907004114\">anxiety<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6433686\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6433686\/\">depression<\/a> have a \u201creciprocal [or bidirectional] relationship with sleep,\u201d says licensed trauma therapist <a href=\"https:\/\/www.claritytherapynyc.com\/nyc-therapist\/monica-amorosi-lmhc-cctp\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.claritytherapynyc.com\/nyc-therapist\/monica-amorosi-lmhc-cctp\/\">Monica Amorosi, LMHC, CCTP, NCC<\/a>. \u201cMental health challenges frequently disrupt sleep cycles <em>and<\/em> are worsened by disrupted sleep cycles.\u201d<\/p>\n<p>This strong feedback loop between mental health and sleep can make it both that much more difficult <em>and<\/em> important to get good sleep if you struggle with a condition like anxiety or depression. Below, experts break down this connection and offer advice for clocking more shut-eye\u2014and supporting your mental well-being in the process.<\/p>\n<h2>How sleep deprivation negatively affects mental health<\/h2>\n<p>It\u2019s hard to overstate the importance of sleep for so many elements of our health. When we sleep, our bodies engage in a variety of crucial processes, working to heal injuries and <a href=\"https:\/\/www.wellandgood.com\/why-you-need-more-sleep-when-sick\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/why-you-need-more-sleep-when-sick\/\">bolster our immunity<\/a>; research also shows that <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326896\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.medicalnewstoday.com\/articles\/326896\">sleep helps the brain clear away cellular debris<\/a> that can otherwise lead to inflammation.<\/p>\n<p>\u201cSleep is essential\u2014it\u2019s like air, water, and food,\u201d says psychologist <a href=\"https:\/\/www.claritytherapynyc.com\/nyc-therapist\/dr-ariel-zeigler-phd\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.claritytherapynyc.com\/nyc-therapist\/dr-ariel-zeigler-phd\/\">Ariel Zeigler, PhD<\/a>. And yet, despite its importance, plenty of us aren\u2019t sleeping enough. Around <a href=\"https:\/\/www.cdc.gov\/sleep\/index.html\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/sleep\/index.html\">one third of U.S. adults<\/a> typically get less than the recommended number of <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\">seven or more hours<\/a> of sleep per night, according to the Centers for Disease Control and Prevention (CDC).<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/sleep-deprivation-mental-health\/\" current-title=\"Why Sleep Loss and Mental Health Issues Can Be Part of the Same Vicious Cycle\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/10\/Lucas-Ottone-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-04-08\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/sleep-deprivation-mental-health\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/sleep-deprivation-mental-health\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/sleep-deprivation-mental-health\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>If you\u2019re in that camp, you might feel like you can cope just fine without much sleep, \u201cparticularly when you need to,\u201d says Dr. Zeigler, \u201cbut in actuality, sleep loss impacts us both physiologically and psychologically,\u201d whether we feel it or not. Just as <a href=\"https:\/\/www.wellandgood.com\/getting-enough-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/getting-enough-sleep\/\">not getting enough sleep<\/a> can contribute to <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation#\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation#\">chronic diseases<\/a> like heart disease and high blood pressure, diabetes, stroke, and kidney disease, it can also trigger or worsen a variety of psychological problems.<\/p>\n<p>If you\u2019re sleep-deprived, you may have trouble <a href=\"https:\/\/www.dovepress.com\/effects-of-total-and-partial-sleep-deprivation-on-reflection-impulsivi-peer-reviewed-fulltext-article-NSS\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.dovepress.com\/effects-of-total-and-partial-sleep-deprivation-on-reflection-impulsivi-peer-reviewed-fulltext-article-NSS\">making decisions<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7181893\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7181893\/\">controlling your emotions in reaction to negative information<\/a>, and you <a href=\"https:\/\/www.bcm.edu\/news\/how-stress-can-affect-your-sleep\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.bcm.edu\/news\/how-stress-can-affect-your-sleep\">may also feel more stressed<\/a>. In one 2021 study using data from more than 200,000 people, participants who averaged six hours or fewer of sleep per night were about <a href=\"https:\/\/www.cdc.gov\/pcd\/issues\/2021\/20_0573.htm\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/pcd\/issues\/2021\/20_0573.htm\">two and a half times more likely to have frequent mental distress<\/a> compared to participants who slept more than six hours a night, on average. Remember the example of waking up irritable after a night of poor sleep? That\u2019s the same relationship at play.<\/p>\n<p>In that realm, sleep loss has also been shown to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30359072\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30359072\/\">intensify angry feelings and negative affect<\/a>, and a separate body of research has found that <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-1121099%26url%3Dhttps%253A%252F%252Fwww.nature.com%252Farticles%252Fs41467-018-05377-0%253Futm_&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fsleep-deprivation-mental-health%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nature.com\/articles\/s41467-018-05377-0?utm_\" data-type=\"affiliateLink\">losing sleep can make you more likely to withdraw socially<\/a> or engage in antisocial behavior, <a href=\"https:\/\/www.wellandgood.com\/sleep-loss-causes-loneliness\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-loss-causes-loneliness\/\">putting you more at risk for loneliness<\/a>.<\/p>\n<p>Taken together, these effects of sleep deprivation on mental health are also thought to contribute to the relationship between specific mental health conditions like anxiety and depression, and sleep.<\/p>\n<h2>The connection between sleep loss and anxiety<\/h2>\n<p>Being in an anxious state can make sleep harder to come by, which is one reason why <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3181635\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3181635\/\">sleep disturbances have long been associated with anxiety<\/a>. If you suffer from anxiety and ruminate on tomorrow\u2019s to-do list or the events of the previous day at night, then it can be difficult to get to sleep because anxiety turns your arousal systems on high alert, says Amorosi.<\/p>\n<p>\u201cAnxiety disrupts our nervous system by [keeping it] in periods of \u2018activation\u2019 more frequently and more intensely,\u201d says Amorosi. \u201cThis increases the amount of stress chemicals like cortisol [flowing in the body], which keep our arousal systems turned \u2018on\u2019 for the sake of self-preservation.\u201d<\/p>\n<blockquote>\n<p>\u201cIf, for some reason, my brain is interpreting danger [as it is during an anxious episode], it will not let me go to bed.\u201d \u2014Amorosi<\/p>\n<\/blockquote>\n<p>And that makes it harder to turn everything \u201coff\u201d at night. \u201cIf, for some reason, my brain is interpreting danger [as it is during an anxious episode], it will not let me go to bed because that is too scary,\u201d explains Amorosi. An increase in stress can operate in a similar way, keeping the body in a \u201cfight-or-flight\u201d state that <a href=\"https:\/\/www.wellandgood.com\/stress-and-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/stress-and-sleep\/\">makes it tough to fall asleep<\/a>.<\/p>\n<p>The resulting <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31685950\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31685950\/\">lack of sleep can then worsen anxiety<\/a>; just consider the effects of sleep on the amygdala noted above, and the ways in which sleep loss increases emotional reactivity. In turn, it\u2019s easy to get stuck in the negative anxiety-and-sleep-loss feedback loop.<\/p>\n<h2>The connection between sleep loss and depression<\/h2>\n<p>As compared to anxiety, depression has long been shown to be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6879516\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6879516\/\">associated not just with insomnia<\/a> but also with <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3621400\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3621400\/\">hypersomnia<\/a>, which is sleeping too much, says Dr. Zeigler.<\/p>\n<p>While anxiety typically causes an overactive nervous system, depression can cause a person\u2019s nervous system to shift between periods of under-activation and over-activation, says Amorosi. And depending on what state you\u2019re in, hypersomnia or insomnia could be the result<\/p>\n<p>On the one hand, if you\u2019re under-activated and experiencing apathy, numbness, or just feel mentally shut down, you might sleep too much, which can throw your routine out of whack, says Amorosi. While behavioral activation or engaging in \u201cmood-lifting behaviors\u201d can reduce depressive feelings, if you\u2019re sleeping too much, you may never get the chance to do such behaviors, she explains.<\/p>\n<p>But on the other hand, if you\u2019re in a period of over-activation (much like anxiety), or you\u2019re feeling under-activated but also anxious about not being able to improve your mood, you could struggle to fall or stay asleep, says Amorosi, which is why depression can also lead to insomnia.<\/p>\n<p>Much like with anxiety, sleep difficulties prompted by depression can, in turn, worsen depressive symptoms. Indeed, lack of sleep has been shown to make it tougher for folks who deal with repetitive negative thinking (a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370308\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370308\/\">common trait of depression<\/a>) to <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0005791617300629?via%3Dihub\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0005791617300629?via%3Dihub\">disengage from negative emotional stimuli<\/a>, which researchers suspect has to do with the negative effect of sleep loss on our attentional control.<\/p>\n<p>Even changes in sleep that can affect your overall sleep quality have been shown to increase depression risk. In a 2018 study analyzing data from over 90,000 people in the UK Biobank, researchers found that those whose <a href=\"https:\/\/www.wellandgood.com\/benefits-of-a-regular-bedtime-for-mental-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-a-regular-bedtime-for-mental-health\/\">sleep and wake times were largely inconsistent<\/a> also <a href=\"https:\/\/www.thelancet.com\/journals\/lanpsy\/article\/PIIS2215-0366(18)30139-1\/supplemental\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.thelancet.com\/journals\/lanpsy\/article\/PIIS2215-0366(18)30139-1\/supplemental\">showed higher risk of developing major depressive disorder<\/a> and lower subjective happiness (which, again, could circuitously make good sleep that much harder to get).<\/p>\n<h2>How to get better sleep when you\u2019re struggling with mental health<\/h2>\n<p>Optimizing your sleep can work wonders for your mental well-being\u2014but that\u2019s easier said than done when your mental state is making good sleep tough to come by.<\/p>\n<p>It\u2019s important to note that if you suspect you have a mental health condition like anxiety or depression that&#8217;s affecting your sleep, it\u2019s a good idea to talk with a healthcare provider, says Dr. Zeigler. They can both help you rule out any physical sleep problems (like sleep apnea), which could be worsening your sleep and mental health, and otherwise develop a plan to tackle both.<\/p>\n<p>After all, mental health conditions can make it feel difficult to do things as small as washing your face in the morning, says Dr. Zeigler. So the thought of revamping your sleep routine might feel incredibly daunting, if not impossible, without the help of a professional like a psychiatrist, who can also assess whether you may be a candidate for either sleep or psychiatric medication.<\/p>\n<p>At the same time, you can take certain steps to minimize the impact of mental health issues on your sleep, and get the kind of sleep that, in turn, supports your mental health. Read on for the experts&#8217; suggestions.<\/p>\n<h3>1. Engage in mindfulness strategies before bed<\/h3>\n<p>If you\u2019re having a hard time getting to sleep, the lead-up to bedtime can come with some additional anxiety. That\u2019s why creating a <a href=\"https:\/\/www.wellandgood.com\/how-to-create-a-bedtime-routine\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-create-a-bedtime-routine\/\">peaceful, consistent nighttime routine<\/a> is so important, says Dr. Zeigler.<\/p>\n<p>It can be helpful to set a timer to go off an hour or so before your bedtime to remind yourself to begin that routine\u2014and then plan to <a href=\"https:\/\/sleepeducation.org\/healthy-sleep\/healthy-sleep-habits\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/sleepeducation.org\/healthy-sleep\/healthy-sleep-habits\/\">turn off electronic devices at least 30 minutes before your bedtime<\/a>.<\/p>\n<p>Some mindful ways to unwind include meditating, reading, listening to an audiobook or music, taking a hot shower, and drinking a hot cup of tea. There\u2019s a lot of advice out there, but it&#8217;s most important to do what works for you and what you can stick with, says Dr. Zeigler.<\/p>\n<p><a href=\"https:\/\/www.wellandgood.com\/breathing-exercises-for-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/breathing-exercises-for-sleep\/\">Soothing breathwork<\/a> can also help you achieve a state of calm and \u201ctrick your brain into feeling safe and therefore sleepy,\u201d says Amorosi.<\/p>\n<h3>2. Designate your bedroom for sleep<\/h3>\n<p>You\u2019ve likely found yourself working, scrolling through TikTok for hours, or doing anything other than sleeping in your bed at one point or another. But Dr. Zeigler cautions that \u201cyour bed should be for sleep and sex only.\u201d<\/p>\n<p>Associating your bed with non-sleep activities is one of the most common <a href=\"https:\/\/www.wellandgood.com\/bad-sleep-habits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/bad-sleep-habits\/\">bad habits that can interfere with your sleep<\/a> quality, making it harder to fall or stay asleep.<\/p>\n<p>In fact, it\u2019s not even a good idea to lie in bed awake for prolonged periods of time, so if you\u2019re <a href=\"https:\/\/www.wellandgood.com\/tips-for-sleep-difficulties\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/tips-for-sleep-difficulties\/\">struggling to fall asleep for more than 30 minutes<\/a>, Dr. Zeigler suggests getting out of your bed, moving to another room, and doing a calming activity until you get sleepy. \u201cWe should not be lying for hours awake in bed because that conditions our brain to say, \u2018Okay, when I&#8217;m in the bed, I&#8217;m allowed to be awake,\u2019\u201d she says.<\/p>\n<p>If you\u2019re someone who wakes easily at a slight noise, it\u2019s smart to invest in a <a href=\"https:\/\/www.wellandgood.com\/sound-machines\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sound-machines\/\">white noise machine<\/a> to drown out any other potential noises and hopefully avoid any middle-of-the-night awakenings altogether.<\/p>\n<p>It\u2019s also important to make your bedroom feel as comfortable as possible, whether that\u2019s with a special blanket, stuffed animal, or something else, says Amorosi. \u201cWe want to set ourselves up to feel safe for sleep so that our brains will actually allow us to shut down,\u201d she says.<\/p>\n<h3>3. Have self-compassion<\/h3>\n<p>If you\u2019re having sleep troubles that are starting to impact your mental health (or mental health issues that are leading to sleep deprivation), embracing <a href=\"https:\/\/www.wellandgood.com\/self-compassion-practices\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/self-compassion-practices\/\">self-compassion<\/a> and <a href=\"https:\/\/www.wellandgood.com\/positive-self-talk\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/positive-self-talk\/\">repeating positive affirmations<\/a> before bed can ultimately help you approach bedtime in a more forgiving way, says Dr. Zeigler.<\/p>\n<p>\u201cIf you&#8217;re telling yourself, \u2018I&#8217;m so anxious, I can&#8217;t sleep, and every time I do, I wake up in the middle of the night\u2014I&#8217;m the worst,\u2019 you&#8217;re going to start to internalize that,\u201d says Dr. Zeigler. And the last thing you need when struggling with sleep is a new layer of <a href=\"https:\/\/www.wellandgood.com\/sleep-anxiety\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-anxiety\/\">sleep-related anxiety<\/a> with which to contend. \u201c[We need to normalize] that sleeping can be hard even for the best of us,\u201d she says.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Goldstein, Andrea N et al. \u201cTired and apprehensive: anxiety amplifies the impact of sleep loss on aversive brain anticipation.\u201d\u00a0<i>The Journal of neuroscience : the official journal of the Society for Neuroscience<\/i>\u00a0vol. 33,26 (2013): 10607-15. doi:10.1523\/JNEUROSCI.5578-12.2013            <\/li>\n<li>\n              Jansson-Fr\u00f6jmark, Markus, and Karin Lindblom. \u201cA bidirectional relationship between anxiety and depression, and insomnia? A prospective study in the general population.\u201d\u00a0<i>Journal of psychosomatic research<\/i>\u00a0vol. 64,4 (2008): 443-9. doi:10.1016\/j.jpsychores.2007.10.016            <\/li>\n<li>\n              Fang, Hong et al. \u201cDepression in sleep disturbance: A review on a bidirectional relationship, mechanisms and treatment.\u201d\u00a0<i>Journal of cellular and molecular medicine<\/i>\u00a0vol. 23,4 (2019): 2324-2332. doi:10.1111\/jcmm.14170            <\/li>\n<li>\n              Salfi, Federico et al. \u201cEffects of Total and Partial Sleep Deprivation on Reflection Impulsivity and Risk-Taking in Deliberative Decision-Making.\u201d\u00a0<i>Nature and science of sleep<\/i>\u00a0vol. 12 309-324. 27 May. 2020, doi:10.2147\/NSS.S250586            <\/li>\n<li>\n              Vandekerckhove, Marie, and Yu-Lin Wang. \u201cEmotion, emotion regulation and sleep: An intimate relationship.\u201d\u00a0<i>AIMS neuroscience<\/i>\u00a0vol. 5,1 1-17. 1 Dec. 2017, doi:10.3934\/Neuroscience.2018.1.1            <\/li>\n<li>\n              Blackwelder, Amanda et al. \u201cEffect of Inadequate Sleep on Frequent Mental Distress.\u201d\u00a0<i>Preventing chronic disease<\/i>\u00a0vol. 18 E61. 17 Jun. 2021, doi:10.5888\/pcd18.200573            <\/li>\n<li>\n              Krizan, Zlatan, and Garrett Hisler. \u201cSleepy anger: Restricted sleep amplifies angry feelings.\u201d\u00a0<i>Journal of experimental psychology. General<\/i>\u00a0vol. 148,7 (2019): 1239-1250. doi:10.1037\/xge0000522            <\/li>\n<li>\n              Ben Simon, Eti, and Matthew P Walker. \u201cSleep loss causes social withdrawal and loneliness.\u201d\u00a0<i>Nature communications<\/i>\u00a0vol. 9,1 3146. 14 Aug. 2018, doi:10.1038\/s41467-018-05377-0            <\/li>\n<li>\n              Staner, Luc. \u201cSleep and anxiety disorders.\u201d\u00a0<i>Dialogues in clinical neuroscience<\/i>\u00a0vol. 5,3 (2003): 249-58. doi:10.31887\/DCNS.2003.5.3\/lstaner            <\/li>\n<li>\n              Ben Simon, Eti et al. \u201cOveranxious and underslept.\u201d\u00a0<i>Nature human behaviour<\/i>\u00a0vol. 4,1 (2020): 100-110. doi:10.1038\/s41562-019-0754-8            <\/li>\n<li>\n              Riemann, Dieter et al. \u201cSleep, insomnia, and depression.\u201d\u00a0<i>Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology<\/i>\u00a0vol. 45,1 (2020): 74-89. doi:10.1038\/s41386-019-0411-y            <\/li>\n<li>\n              Dauvilliers, Yves et al. \u201cHypersomnia and depressive symptoms: methodological and clinical aspects.\u201d\u00a0<i>BMC medicine<\/i>\u00a0vol. 11 78. 21 Mar. 2013, doi:10.1186\/1741-7015-11-78            <\/li>\n<li>\n              Gustavson, Daniel E et al. \u201cEvidence for Transdiagnostic Repetitive Negative Thinking and Its Association with Rumination, Worry, and Depression and Anxiety Symptoms: A Commonality Analysis.\u201d\u00a0<i>Collabra. Psychology<\/i>\u00a0vol. 4,1 (2018): 13. doi:10.1525\/collabra.128            <\/li>\n<li>\n              Nota, Jacob A, and Meredith E Coles. \u201cShorter sleep duration and longer sleep onset latency are related to difficulty disengaging attention from negative emotional images in individuals with elevated transdiagnostic repetitive negative thinking.\u201d\u00a0<i>Journal of behavior therapy and experimental psychiatry<\/i>\u00a0vol. 58 (2018): 114-122. doi:10.1016\/j.jbtep.2017.10.003            <\/li>\n<li>\n              Lyall, Laura M et al. \u201cAssociation of disrupted circadian rhythmicity with mood disorders, subjective wellbeing, and cognitive function: a cross-sectional study of 91\u2008105 participants from the UK Biobank.\u201d\u00a0<i>The lancet. Psychiatry<\/i>\u00a0vol. 5,6 (2018): 507-514. doi:10.1016\/S2215-0366(18)30139-1            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever tossed and turned all night only to find yourself extremely irritable the next day, you\u2019ve experienced one of the effects of sleep deprivation on mental health firsthand. Lack of sleep can shorten our fuse by ramping up activity in the amygdala, or the part of the brain that processes emotions like fear &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8016,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8015","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8015"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8015\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8016"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}