Sleep Deprivation And Anxiety
There is a correlative relationship between sleep deprivation and anxiety. People who are stressed or anxious often experience troubles with sleeping. On the other hand, those who are sleep impoverished would often have difficulties while dealing with minor stressors. Sleep deprivation decreases physical threshold for perceiving and reacting to stress.
MRIs conducted after a night of sleep less than six hours, show hyperactivity in amygdala (emotional brain centre). Simultaneously, there is decreased blood flow to the higher cortical brain centres that are responsible for controlling emotions and executive thinking. The normal inhibition of amygdala that exists after a good sleep is absent. Therefore, individuals psychologically overreact in the form of anxiety and fear, as well as with physical symptoms such as shortness of breath or rapid heartbeat.
Lack of sleep triggers stress response which is illustrated in three phases and these could be determined by lack of sleep but also by other stressors.
The first phase involves the initial activation of sympathetic nervous system. Blood pressure, heart rate and breathing are increased. Adrenaline production is increased.
The second phase refers to person’s resilience, how they adapt, how soon can they get back to normal.
The final phase refers to over tiredness. A person becomes exhausted and the stress turns chronic.
Relationship Between Sleep Deprivation and Anxiety
Most people do not recognise how stress affects them, even though stress is a very common experience. It may be hard to see how the excess of stress and lack of sleep are linked. Stress is a leading contributor to insomnia and other sleep disorders. Conversely, sleep disorders can lead to stress and anxiety. Physical and psychological reaction to stress affects how a person sleeps. People with chronic insomnia tend to suffer persistent cognitive intrusions (such as depressive mindset, arousal), particularly around bedtime. They would experience difficulties with falling asleep and staying asleep.
Insomnia leads to heightened cortisol and adrenaline production. Elevated cortisol disturbs deep slow-wave sleep, generates loss of concentration and fatigue, lowers immunity and restricts memory consolidation (a process in which recently learnt experiences are transformed into long term memory). Increased cortisol may negatively impact the release of serotonin and dopamine, which play role in regulating sleep and emotional reactions. This results in poor sleep, overproduction of stress hormones and an overactive sympathetic nervous system. Good sleep allows body and brain to heal and to rebuild unbalanced physiological processes, however, acquiring coping skills is critical. Although daily exercise, a nutritious diet and eliminating alcohol would contribute in better sleep quality, dealing with stress is the most important coping skill.
How Sleep Deprivation Impacts Anxiety
Sleep debt refers to not sleeping enough for several days in a row. It may cause anxiety or worsen symptoms of current anxiety. Chronic insomnia usually contributes in developing depression. If not treated, both would pursue.
Sleep is a bedrock of health and we need seven to nine hours of sleep to repair stressed systems. Length of sleep is important as it cycles through four stages. Each stage of sleep is deeper than the first and certain maintenance activities happen during each stage. REM sleep (rapid eye movement) begins about ninety minutes of falling asleep. It plays role in learning, memory and processing emotions. Also, most dreams occur during REM sleep. Uninterrupted seven to nine hours sleep maintains health and improves mental functions and emotional stability.
Source:
Rosenberg, R. S. (2016). The doctor’s guide to sleep solutions for stress & anxiety. Combat stress and sleep easier every night. Quatro Publishing Group.
