Lack of sleep can do much more than make us feel tired or drowsy. Lack of sleep negatively impacts many aspects of mental health including memory, our ability to process difficult experiences, feel good about positive experiences, and increases our likelihood for emotional distress and other mental health challenges.
Lack of Sleep is Linked to Negative Behaviors
A 2005 study by Zohar et. al found that lack of sleep increased negative reactions and negative emotions in the 78 medical students who participated. Likewise, the study found that lack of sleep made it more difficult for the students to experience positive emotions. So not only can poor sleep make you more irritable, but you are less likely to experience positive emotions in response to positive situations.
Relapse of Depression
Researchers have found increased risk of relapse of depression in people who have abnormally short REM sleep. REM sleep, the part of the sleep process where we dream, is a vital aspect of quality sleep but researchers find many people struggle to get enough time and quality sleep to ensure adequate REM.
Animal studies have shown that continuous lack of sleep reduces serotonin levels. Inability to produce and process serotonin properly has been linked to depression. A 2008 study showed that lack of sleep not only reduces serotonin levels but increases stress responses in rats. Adult rats were restricted in their sleep to only 4 hours per day. When they were restricted for only one day it had no effect, but when they were restricted for an entire week it led to reduced serotonin levels and increased stress-related hormones, in addition to stress related behavioral changes (Novati et al., 2008).
The prevalence of depression and other mental health symptoms in night shift workers has been well documented for years now. For instance, a 2013 study of over 16,000 Taiwanese shift workers showed that night shift workers had a significantly higher rate of burnout and mental disorders compared to daytime workers (Cheng & Cheng, 2017).
Quality Sleep Impacts Memory
Sleep is necessary for brain plasticity and certain functions of long-term memory. Researchers Walker and Helm found in their studies that people who were sleep deprived had a 59% deficit in the ability to retain memory compared to those with adequate sleep. In addition, the participants with adequate sleep were able to let go of negative emotional memory much more quickly. To sum it up, sleep deprivation makes you less likely to remember negative experiences and more likely to forget important and positive ones (Walker & Helm, 2009).
Lack of Sleep and Emotional Distress
People who get 6 or less hours of sleep per night were almost 3x more likely to experience mental distress, according to a 2021 study by Blackwelder, Hoskins, and Huber. Medical and mental health research has found that sleep is fundamental to a number of biological processes that our body and mind rely on.
What can I do to improve my sleep?
If you are not getting enough sleep or getting poor quality sleep, talk to your doctor about what treatments are available. You can also talk to a licensed and trained therapist who can support you in achieving your sleep improvement goals. In addition, therapists can help you explore external barriers to sleep, internal or emotional barriers to sleep, and provide solution-focused support toward your goal of improved sleep.
About the Author
Crystal Beckwith, LPC is a Licensed Professional Counselor in Pennsylvania providing evidence-based therapy approaches to children and adults so they can live happier, healthier lives and reach their goals. Appointments with Crystal are available at Firefly Counseling & Wellness LLC.
References
Blackwelder A, Hoskins M, Huber L. Effect of Inadequate Sleep on Frequent Mental Distress. Prev Chronic Dis 2021;18:200573. https://www.cdc.gov/pcd/issues/2021/20_0573.htm
Cheng WJ, Cheng Y. Night shift and rotating shift in association with sleep problems, burnout and minor mental disorder in male and female employees. Occup Environ Med. 2017 Jul;74(7):483-488. doi: 10.1136/oemed-2016-103898. Epub 2016 Nov 3. PMID: 27810939.
Novati A, Roman V, Cetin T, Hagewoud R, den Boer JA, Luiten PG, Meerlo P. Chronically restricted sleep leads to depression-like changes in neurotransmitter receptor sensitivity and neuroendocrine stress reactivity in rats. Sleep. 2008 Nov;31(11):1579-85. doi: 10.1093/sleep/31.11.1579. PMID: 19014078; PMCID: PMC2579986.
The science of sleep: Understanding what happens when you sleep. Johns Hopkins University Website. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep
Walker MP, van der Helm E. Overnight therapy? The role of sleep in emotional brain processing. Psychol Bull. 2009 Sep;135(5):731-48. doi: 10.1037/a0016570. PMID: 19702380; PMCID: PMC2890316.Zohar D, Tzischinsky O, Epstein R, Lavie P. The effects of sleep loss on medical residents’ emotional reactions to work events: a cognitive-energy model. Sleep. 2005 Jan;28(1):47-54. doi: 10.1093/sleep/28.1.47. Erratum in: Sleep. 2005 Apr 1;28(4):385.