How Lack of Sleep Impacts Emotional Health + How to Fix It

Sleep isn’t just important for our physical health, it also has a huge impact on our emotions as well.

Sleep deprivation can turn you into an emotional powder keg ready to explode over the smallest of triggers. 

Even situations that would normally be no big deal can set you off into an irrational rage or bout of uncontrollable tears.

Like when someone cuts in front of you outside the grocery store and snags the parking spot you’ve been waiting for.

On any normal day, this is pretty annoying but not the end of the world. You silently curse them, roll your eyes, and then move on.

But on this particular day, after a night of restless tossing and turning, this small thing sets you off. Your blood pressure rises and the anger sits in the pit of your stomach, festering all day long.

The thing is… It might not just be “one of those days.” You might just be suffering from a lack of sleep.

Believe it or not, your comfiest pillow can sometimes be just as valuable as seeing a therapist.

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The Science of Sleep and Emotions

In his book “Why We Sleep,” sleep scientist Matthew Walker discusses the profound impact that sleep has on our emotional well-being and ability to regulate our feelings.

He states that “the shorter you sleep, the shorter your fuse becomes.” Yikes.

When we’re operating on less sleep, our brains have a harder time processing emotional situations and dealing with them in a healthy way.

Here’s why.

Sleep plays a vital role in emotional processing and regulation.

During sleep, particularly during the Rapid Eye Movement (REM) stage, our brains process and consolidate emotional information from the day.

This nocturnal activity helps us make sense of our experiences and prepares us to face new emotional challenges when we wake up.

Two key areas of the brain are significantly impacted by lack of sleep: the amygdala and the prefrontal cortex.

These regions work in tandem to process and regulate our emotions, but sleep deprivation disrupts their delicate balance.

The Amygdala: Our Emotional Powerhouse

The amygdala is often described as our brain’s emotional center. It’s responsible for processing emotions, particularly those related to fear and aggression.

When we don’t get enough sleep, the amygdala becomes hyperactive.

Imagine the amygdala as an overeager alarm system. With sufficient sleep, it operates normally, alerting us to potential emotional threats when necessary.

But lack of sleep turns up its sensitivity to maximum, causing it to blare at the slightest provocation.

This is why minor inconveniences can feel like major catastrophes when we’re sleep-deprived — essentially turning us into a grumpy toddler who hasn’t had their nap.

The Prefrontal Cortex: Our Emotional Regulator

While the amygdala processes emotions, the prefrontal cortex acts as our brain’s voice of reason.

This area is crucial for rational thinking, decision-making, and importantly, emotional control. It helps us keep our emotions in check and respond appropriately to different situations.

However, lack of sleep significantly impairs the prefrontal cortex’s function.

When we’re sleep-deprived, this region becomes dulled and less effective at regulating the amygdala’s heightened responses.

It’s as if our brain’s “emotional supervisor” has taken an unscheduled day off, leaving our feelings to run unchecked.

The “Perfect Neurological Storm”

The combination of an overactive amygdala and an impaired prefrontal cortex creates what Walker calls a “perfect neurological storm.”

This imbalance explains why lack of sleep can make us more emotionally volatile. We become more likely to experience mood swings, overreact to situations, and struggle to maintain our emotional equilibrium.

This neurological upheaval doesn’t just affect our moment-to-moment reactions.

It can have broader implications for our emotional well-being, potentially contributing to increased anxiety, stress, and even depression if sleep deprivation becomes chronic.

In one study, participants who went only a single night without sleep experienced a 60% increase in emotional reactivity compared to those who slept normally.

And this effect is cumulative – the more consecutive nights of poor sleep, the harder it becomes to keep your emotions in check.

It’s no surprise that insomnia symptoms have been found in as much as 75% of people suffering from depression.

Lack of sleep essentially pokes the bear of our emotions while simultaneously taking away our ability to rationally soothe it.

Definition of a grumpy toddler, am I right?

Quality Sleep and Emotional Recovery

Sometimes, all a toddler needs to calm down and get their sh*t under control is a good nap. 

The effects of sleep deprivation are extensive, but we can get our emotional regulation and mental health back under control with a little high-quality shut-eye.

How Sleep Helps Stabilize Moods

Quality sleep acts as a reset button for our emotional brain.

Our moods become stabilized and the prefrontal cortex can once again regain control over the grumpy, emotional toddler.

During sleep, particularly during the Rapid Eye Movement (REM) stage, our brain processes emotional information from the day.

This nocturnal activity helps us in several ways:

1. Emotional Processing: Sleep allows our brain to sift through the day’s experiences, helping us make sense of emotional events and integrate them into our broader emotional landscape.
2. Stress Reduction: Adequate sleep helps lower levels of stress hormones like cortisol, which can accumulate during the day and contribute to emotional volatility.
3. Emotional Resilience: Well-rested individuals are better equipped to handle emotional challenges, showing greater emotional stability and adaptability in the face of stress.
4. Positive Emotion Enhancement: Quality sleep has been linked to increased positive affect, meaning we’re more likely to experience positive emotions when we’re well-rested.

Scientific studies have found that individuals who consistently get good quality sleep report higher levels of mental health, emotional well-being, and life satisfaction.

Why Sleep is Crucial for Effective Therapy and Counseling

This brain-sleep connection is also why practices like therapy and counseling are often ineffective if the person is suffering from a lack of quality sleep. 

The brain simply can’t properly process and integrate the emotional work required without restoring sleep first.

So if you’ve been on an emotional rollercoaster lately, make sure to check on both your sleep quantity and quality.

Research has shown that sleep plays a critical role in the effectiveness of therapeutic interventions:

• Enhanced Learning and Memory Consolidation: Sleep helps consolidate the insights and coping strategies learned during therapy sessions.
• Improved Emotional Regulation: Well-rested individuals are better able to engage with and benefit from emotional regulation techniques taught in therapy.
• Increased Cognitive Flexibility: Adequate sleep enhances cognitive flexibility, allowing individuals to more easily adopt new perspectives and problem-solving approaches.
• Better Treatment Outcomes: Studies have found that addressing sleep issues in conjunction with mental health treatment can lead to better overall outcomes, particularly for conditions like depression and anxiety.

Strategies to Improve Sleep and Emotional Well-being

Now that you understand how and why sleep deprivation wrecks your emotional health, let’s discuss how to fix it!

There are a number of ways that you can make sure that you’re getting not just enough sleep but also enough quality sleep.

Using Sleep Trackers to Monitor Sleep Patterns

Sleep trackers have become all the rage in recent years, helping us understand and improve our sleep habits. There are a few different types you can choose from:

• SmartWatches: Smartwatches and fitness trackers, like the Apple Watch and Withings Watch, often include sleep-tracking features. These devices can monitor your sleep duration, stages, and quality.
• Other Wearable Devices: Devices like the Oura Ring or Whoop offer more advanced sleep-tracking capabilities.
• Smartphone Apps: Many apps use your phone’s sensors to track sleep patterns. While not as accurate as wearable devices, they can still provide useful insights.

Using these tools can help you identify patterns in your sleep, such as consistent wake times during the night or insufficient deep sleep.

This information can guide your efforts to improve sleep quality and highlight the impact of lifestyle changes on your sleep.

Establishing a Consistent Sleep Schedule

Consistency is key when it comes to sleep.

Our bodies thrive on routine, and a regular sleep schedule helps regulate our internal clock or circadian rhythm.

Here are a few ways to help you stick to a consistent sleep schedule every night:

• Set a Fixed Wake Time: Try to wake up at the same time every day, even on weekends. This helps stabilize your circadian rhythm.
• Establish a Bedtime Routine: Create a relaxing pre-sleep routine to signal to your body that it’s time to wind down. This might include reading, light stretching, or meditation.
• Aim for 7-9 Hours: Most adults need between 7 and 9 hours of sleep per night. Find your optimal sleep duration and stick to it consistently.
• Avoid Oversleeping on Weekends: While it’s tempting to “catch up” on sleep during weekends, dramatic shifts in sleep schedule can disrupt your circadian rhythm.

Creating an Optimal Sleep Environment

Your sleep environment plays a crucial role in sleep quality. Here are some ways to optimize your bedroom for better sleep:

• Temperature Control: Keep your bedroom cool, ideally between 60-67°F (15-19°C). Our body temperature naturally drops during sleep, and a cool room can facilitate this process.
• Light Management: Use blackout curtains or an eye mask to block out light. Avoid blue light exposure from screens at least an hour before bed.
• Noise Reduction: Use a white noise machine or app to mask disruptive sounds, or consider earplugs if you live in a noisy environment.
• Comfortable Bedding: Invest in a supportive mattress, comfortable pillows, and breathable bedding.

Limiting Screen Time Before Bed

The blue light emitted by screens can interfere with our natural sleep-wake cycle:

• Establish a “Digital Curfew”: Set a time, ideally 1-2 hours before bed, after which you avoid screens.
• Use Night Mode: If you must use devices, enable night mode or blue light filters to reduce the impact on your sleep.
• Read Physical Books: Replace scrolling on your phone with reading a physical book as part of your bedtime routine.
• Charge Devices Outside the Bedroom: This reduces the temptation to check your phone during the night.

Lifestyle Habits for Better Sleep

Certain daytime habits can significantly impact your sleep quality:

• Regular Exercise: Engage in regular physical activity, but avoid intense exercise close to bedtime.
• Mindful Eating: Avoid heavy meals close to bedtime. If you’re hungry, opt for a light, sleep-promoting snack.
• Limit Caffeine and Alcohol: Both can interfere with sleep quality. Avoid caffeine in the afternoon and evening, and limit alcohol consumption, especially close to bedtime.
• Manage Stress: Practice stress-reduction techniques like meditation, deep breathing, or journaling to calm your mind before bed.
• Natural Light Exposure: Get plenty of natural daylight, especially in the morning. This helps regulate your circadian rhythm.

Seeking Professional Help

If sleep deprivation persists despite these strategies, don’t hesitate to seek professional help.

Chronic sleep deprivation can be very destructive to your health.

1. Consult a Sleep Specialist: They can diagnose and treat sleep disorders that might be affecting your sleep quality.
2. Consider Cognitive Behavioral Therapy for Insomnia (CBT-I): This therapy can help address the thoughts and behaviors that interfere with sleep.
3. Discuss with Your Doctor: Some medications can affect sleep. Your doctor can review your medications and make adjustments if necessary.

Remember, improving your sleep is a process. It may take time to find the strategies that work best for you.

Be patient and consistent in your efforts. As your sleep improves, you’re likely to notice positive changes in your emotional well-being, reinforcing the importance of prioritizing sleep in your daily life.

FAQs About Lack of Sleep and Mental Health

Conclusion

If you want to learn more about how to improve your sleep, check out “Why We Sleep,” by Matthew Walker.

It can be the difference between walking on eggshells with your own temper and being able to stay calm as a cucumber.

The next time you find yourself overreacting or lashing out, pause for a moment. The real issue may be your sleep-deprived brain playing tricks on you.

How much sleep you get every night should be non-negotiable, right up there with eating well and exercising regularly. Your mental and emotional health depends on it.