Sleep and Mental Health: Why 8 Hours Is More Than Just Rest

Written by: Meriz Delonix Santalisis

According to the 2006 Institute of Medicine, the average adult's basal sleep calls for around 7 to 8 hours per night, while adolescents ought to aim for 9 hours per night. However, even with this recommended amount of sleep, a high percentage of adults, especially students, do not get sufficient sleep. Most of them have disrupted circadian rhythms. Within this context of sleep deprivation, a dose-dependent decline in neurocognitive function could hinder productivity in day-to-day activities (Jaiswal et al., 2017). 

Importance of sleep quality

Sleep is a basic human need. How much an individual sleeps varies from person to person depending on their age, circumstances, or conditions. The quality, timing, and duration of sleep are vital for health as the body is trying to preserve physical and mental well-being while in the non-REM stage. It could have a significant impact on learning, memory consolidation, performance, emotion management, metabolism, and brain recovery (Perry et al., 2013). 

According to research on students, higher externalizing and internalizing problems were linked to lower global sleep quality, especially when examining scales measuring aggression and rule-breaking concerns, as well as measuring anxiety and physical complaints (Milojevich and Lukowski, 2016). This finding shows that poor sleep quality is typically linked to significant signs of psychological distress, and decreased mental health. It greatly affects internal regulation and declining performance in daily functioning.  

Sleep problems

The causes of insufficient sleep are multifactorial and are composed of two relatively overlapping categories: lifestyle or work schedules, and sleep disorders such as insomnia, obstructive sleep apnea, narcolepsy, etc. (Colten et al., 2006). Sleep difficulty is prevalent among adults and adolescents, and most are marked mainly by extreme drowsiness during the day. Insomnia, the most common sleep disorder, affects 10 to 15 percent of individuals with difficulties in functioning during the day, and between 40 and 50 percent are also afflicted with another mental disorder (APA, 2024). It persists on the day-to-day conditions of individuals and gradually intensifies when not addressed. 

In addition, according to the 2024 American Psychiatric Association (APA), sleep problems serve as a sign of other mental health disorders and can contribute to or further aggravate mental health conditions. They are mostly evident with low energy, agitation, and difficulty concentrating, and frequently coincide with signs of depression and anxiety. They also hinder emotional and decision-making skills, making it difficult to perform well in tasks and handle regulatory concerns. 

Consequently, between 50 and 70 million Americans are reported to suffer chronically from sleep disorders (Colten et al., 2006), and according to a recent study, over 17 percent of patients across eight countries in Asia and Africa reported they also had trouble sleeping (Jaiswal et al., 2017). This indicates that sleep problems are continuously becoming more prevalent and progressing through the years. The pattern calls for better and widespread promotion of sleep awareness, and increased assistance for public health as it worsens in frequency. 

Health consequences of sleep deprivation 

Numerous detrimental health outcomes or chronic illnesses, including elevated risk of hypertension, heart attack, and stroke, have been linked to the cumulative long-term impact of sleep deprivation and sleep disorders (Colten et al., 2006). Additionally, sleep disturbances may indicate neurological problems including Parkinson's disease, osteoarthritis, and congestive heart failure (APA, 2024). Sleep disturbances are also associated with increased consumption of sweet, salty, and fatty foods, as well as decreased physical activity, and declining response to insulin that may lead to obesity and diabetes (NHBLI, 2022). The immunological functions connected with accumulated sleep deprivation can lead to a reduced quality of life. 

It was formerly considered that problems with mental health lead to difficulties in sleep, but it is also probable that the opposite is true; poor sleep contributes to the development, recurrence, and prolongation of mental health issues. Sleep problems are connected to the initial sign of depression, as well as other mood disorders, and declines in cognitive function like memory and learning difficulties. According to 2021 Harvard Medical School, between 15 and 20 percent of people diagnosed with insomnia will advance to major depression. This proves how crucial quality of sleep is when maintaining well-being and mental balance. 

Furthermore, one of the major consequences of sleep deprivation is daytime drowsiness. This hinders attention or alertness, and slows reaction times resulting in medical and occupation oversights, motor accidents, and impaired driving (Colten et al., 2006). In 2005, drivers that had dozed off or driven drowsily caused 15,000 fatalities, and contributed to 100,000 motor accidents (Perry et al., 2013). The reports on drowsy driving should account for education in children and adults, and should prepare applications of healthy sleeping habits, especially for people who lack awareness. 

Call to action: Sleep health promotion

There is extensive information about sleep problems readily available for public health, as well as developing healthy sleeping habits. However, the application of sleep promotion as a healthy behavior in general areas is still lacking. The benefits of sleep quality in overall functioning, and the awareness that sleep contributes substantially to individuals' physical and mental health should be encouraged. With that in mind, regular sleep habits can frequently help with sleeping problems. However, if it persists or primarily interferes with daily functioning, professional help should be considered. 

According to APA, regardless of any mental or other health issues that may be present, sleep disorders must be addressed and particularly receive assistance. For instance, cognitive behavior therapy (CBT) is one behavioral strategy used alongside sleep medicines to treat chronic insomnia, or it could be an array of medications that aid in falling or staying asleep. However, the majority of drugs have the potential to develop into habits, or worse, turn into drug dependence or substance abuse. Therefore, they should only be used occasionally, and under a doctor's supervision.

Moreover, many individuals use complementary health methods to treat sleep problems. According to the National Institutes of Health, some effective practices include relaxation techniques before bedtime that aid insomnia and short-time melatonin supplements. Additionally, having sleep hygiene is good for getting better sleep quality. The APA lists some examples including:

• Form a sleeping schedule and stick with it

• Allow the body to wind down with meditation (ie. keeping the phone away before sleeping)

• Daily exercise

• A quiet, cool, dark bedroom environment and a comfortable bed setting

• Avoid caffeine, heavy meals, and alcohol in the evening

With this in mind, it is important to understand that sleep is essential for optimal health and wellness. It is a necessity, not a luxury (Perry et al., 2013). 

Below are mental health resources available for students:

Cognitive behavioral therapy for insomnia (CBT-I): it involves cognitive and relaxation techniques, as well as sleep education for good sleeping habits.

Hnhb Healthline for sleep and wake disorders: https://www.hnhbhealthline.ca/listservices.aspx?id=10757 

McMaster Student Wellness Centre Medical Care: https://wellness.mcmaster.ca/services/medical-care/ 

McMaster Student Wellness Centre Counselling: https://wellness.mcmaster.ca/services/counselling/ 

McMaster Student Wellness Centre Health Promotion: https://wellness.mcmaster.ca/services/health-promotion/ 

McMaster Student Wellness Centre Resources: https://wellness.mcmaster.ca/resources/

Good2Talk services

St. Joseph’s Healthcare Sleep Assessment Program: https://www.stjoes.ca/hospital-services/chest-program/sleep-assessment-program 

Sleep Resources and Tips: https://hr.mcmaster.ca/app/uploads/2019/07/Sleep-Resources.docx.pdf 

References

American Psychiatric Association. (2024). What are sleep disorders? American Psychiatric Association. https://www.psychiatry.org/patients-families/sleep-disorders/what-are-sleep-disorders#:~:text=There%20are%20several%20different%20types,both%20physical%20and%20emotional%20problems. 

Harvard Medical School. (2021). Sleep and Mood. Division of Sleep Medicine Harvard Medical School. https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-87#:~:text=Difficulty%20sleeping%20is%20sometimes%20the,insomnia%20will%20develop%20major%20depression. 

Jaiswal, S. J., Owens, R., Malhotra, A. (2017). Raising awareness about sleep disorders. Lung 

                 India 34(3) 262-268. https://doi.org/10.4103/0970-2113.205331    

Milojevich HM., Lukowski AF. (2016). Sleep and Mental Health in Undergraduate Students with 

                Generally Healthy Sleep Habits. PLOS ONE 11(6): e0156372. 

                https://doi.org/10.1371/journal.pone.0156372

NHBLI. (2022). Sleep Disorder Treatments. National Heart, Blood, and Lung Institute.  https://www.nhlbi.nih.gov/health/sleep-disorder-treatments#:~:text=Cognitive%20behavioral%20therapy%20for%20insomnia%20(CBT%2DI)&text=It%20involves%20the%20following%20parts,you%20learn%20good%20sleep%20habits. 

NHBLI. (2022). Why is sleep important? National Heart, Blood, and Lung Institute. https://www.nhlbi.nih.gov/health/sleep/why-sleep-important 

Perry, G. S., Patil, S. P., & Presley-Cantrell, L. R. (2013). Raising awareness of sleep as a healthy

behavior. Preventing chronic disease, 10, E133. https://doi.org/10.5888/pcd10.130081