Sleep and Mental Health / How To Treat The Most Common Sleep Disorder /
Dec 7, 2023
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Dr. Simon Durrant, an expert in sleep psychology, discusses the impact of sleep on memory and mental health. The podcast explores the relationship between sleep, brain health, and conditions like depression and autism. It also covers sleep problems in children with autism and offers advice on improving sleep quality, including the importance of evening routines and sleep hygiene.
Insufficient slow-wave sleep can contribute to the development of Alzheimer's disease.
Improving sleep hygiene and adopting a consistent sleep routine can improve both sleep and mood.
Deep dives
Sleep's Impact on Mental Health
Sleep has a significant impact on mental health, affecting various disorders such as depression, bipolar disorder, anxiety, eating disorders, ADHD, autism, schizophrenia, dementia, and Parkinson's disease. Lack of sufficient sleep can worsen these disorders and even contribute to their onset. Both insufficient sleep and poor-quality sleep, specifically the lack of slow-wave sleep, can exacerbate these conditions. For instance, lack of slow-wave sleep has been directly linked to the increased prevalence of Alzheimer's disease. Sleep disturbances are common in mental health disorders and addressing sleep is crucial for mental health treatment.
The Bidirectional Relationship Between Sleep and Mood
There is a bidirectional relationship between sleep and mood, where one affects the other. Sleep deprivation can worsen mood and cognitive function by reducing the prefrontal control of the amygdala, leading to increased emotional reactivity and negative perceptions. Conversely, mood disorders such as depression can disrupt sleep patterns, with changes observed in REM sleep onset and duration. Increased REM sleep has been found to be a predictor of depression. Sleep hygiene practices, such as maintaining a consistent sleep routine and avoiding technology before bed, can help improve both sleep and mood.
Common Sleep Disorders and Treatments
The two most common sleep disorders are insomnia and sleep-related breathing disorders, particularly obstructive sleep apnea (OSA). Insomnia involves difficulties in falling asleep or staying asleep, with environmental, physiological, behavioral, and psychological factors contributing to its development. Effective treatments for insomnia include improving sleep hygiene, cognitive behavioral therapy for insomnia (CBTI), and avoiding sleeping pills. OSA, characterized by breathing interruptions during sleep, is prevalent, especially among adults. Continuous positive airway pressure (CPAP) is a commonly used treatment to keep the airway open during sleep. Both insomnia and sleep-related breathing disorders can have significant impacts on mental health and cognitive function.
Sleep's Connection to Dementia and Autism
Sleep plays a crucial role in dementia and autism. In relation to dementia, sleep duration and quality are important predictors of its onset. Insufficient slow-wave sleep leads to the accumulation of beta-amyloid proteins, which contribute to the development of beta-amyloid plaques observed in Alzheimer's disease. Individuals with dementia often experience disrupted sleep due to difficulties in establishing routines, age-related changes in sleep patterns, and environmental factors in care homes. In the case of autism, sleep problems are common from early childhood and primarily involve difficulties in sleep onset. Insomnia and other sleep disturbances exacerbate the challenges faced by individuals with autism. Routine sleep schedules and certain therapies, such as cognitive behavioral therapy, can help improve sleep in individuals with autism.
Co-hosts Dr Jill Warner and Mike Finch are joined by Dr Simon Durrant, Associate Professor at the School of Psychology, University of Lincoln and Chairman of the British Sleep Society, to discuss the relationship between sleep and mental health, the most common sleep disorders and how to treat them and how sleep can determine your chances of getting depression.
