why focus on sleep?
Benefits of addressing sleep
Many people may wake overnight when they are experiencing stress, anxiety/ depression or have pain. This may be you. Or you know may have had poor sleep for many years and have been labelled as having “insomnia”. Yet we are increasingly becoming aware that many individuals with insomnia may also have a problem with their breathing while sleeping. This has been given a named COMISA or Comorbid Insomnia and Sleep Apnoea. For this reason, a through assessment and management of both the sleep breathing disorder and insomnia is needed.
impact of poor sleep
Impact on Anxiety
Sleep helps regulate your emotions and manage stress, so when it’s lacking, your brain becomes more reactive to anxiety triggers. This heightened sensitivity can make it harder to stay calm and focused, increasing feelings of worry and unease.
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During sleep, especially in the REM phase, your brain processes and consolidates emotional experiences. If your sleep is disrupted, it becomes more challenging to handle anxious thoughts and feelings. Poor sleep also affects the balance of important chemicals in your brain, like serotonin and norepinephrine, which are crucial for mood stability and emotional health.
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Often, not sleeping properly can also make you feel more anxious about not sleeping, and this cycle can feed on itself. As a consequence you don't sleep well due to anxiety about not sleeping.
Impact on Depression
Sleep issues and depression often go hand in hand. You might notice changes in your sleep patterns when you're feeling down—whether it’s trouble falling asleep, waking up frequently, or sleeping too much. This creates a cycle where poor sleep makes your depressive symptoms worse, and your depression makes it harder to achieve restful sleep.
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Lack of sleep can lead to irritability and mood swings. Adequate sleep supports emotional regulation, helping you maintain a more stable and positive mood throughout the day.
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Sleep is vital for emotional balance and cognitive function. Without enough rest, it becomes difficult to process emotions and experiences, leading to feelings of hopelessness, fatigue, and a lack of motivation. Moreover, sleep deprivation can lower levels of brain-derived neurotrophic factor (BDNF), a protein involved in mood regulation, which can worsen depressive symptoms.
At this point many people start become obsessed with sleep hygiene. Although it is important to have good sleep hygiene, obsessing about not sleeping can intensify the problem and psychotherapy can help.
sleep & chronic pain
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Better sleep helps improve pain management
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Quality sleep is crucial for your body’s natural healing processes. During deep sleep stages, your body repairs tissues, builds muscle, and strengthens the immune system. Getting enough restorative sleep can help reduce inflammation and promote faster recovery from injuries.
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Poor sleep can worsen your perception of pain. When you’re sleep-deprived, your brain’s ability to regulate pain signals decreases, making you more sensitive to discomfort. By improving your sleep, you can reduce this heightened pain sensitivity and cope better with chronic pain.
Other impacts
Low energy/fatigue
Not sleeping can lead to day time tiredness. This may be due to not having long enough sleep, waking frequently overnight or poor oxygenation of your body, which happens with people who have obstructive sleep apnoea.
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Poor sleep can cause brain fog and difficulty concentrating. Quality sleep improves brain function, improving your ability to think clearly, make decisions and stay focused.
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If you’re constantly tired, getting proper sleep can significantly boost your energy levels. Sleep restores your physical and mental energy, helping you feel more alert and productive during the day.​
Diabetes
Poor sleep can disrupt the body's ability to regulate blood sugar levels. Inadequate sleep increases insulin resistance, making it harder for your body to use insulin effectively. By improving your sleep quality, you can better control your blood sugar levels and reduce the risk of complications.
Sleep affects hormones that regulate hunger and fullness. Poor sleep can lead to increased levels of ghrelin (hunger hormone) and decreased levels of leptin (satiety hormone), causing overeating and weight gain. This imbalance can worsen diabetes. Prioritizing good sleep helps maintain a healthy appetite and supports weight management.
Quality sleep boosts your energy levels, making it easier to engage in physical activity. Regular exercise is crucial for managing diabetes as it helps lower blood sugar levels and improves insulin sensitivity.
High blood pressure (hypertension)
During sleep, your body undergoes processes that help regulate blood pressure. Poor sleep can lead to increased blood pressure and heightened risk of hypertension. Consistent, quality sleep supports healthy blood pressure levels and reduces the risk of hypertension-related complications.
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Sleep helps reduce stress and lower cortisol levels. Chronic stress and elevated cortisol can contribute to high blood pressure. By getting enough restorative sleep, you can better manage stress and maintain healthier blood pressure.
Irregular Heartbeat (Arrhythmias)
Poor sleep can disrupt the autonomic nervous system, which regulates heart rate and rhythm. This disruption can lead to irregular heartbeats. Good sleep helps maintain stable heart rhythms and reduces the likelihood of arrhythmias.
Inadequate sleep can increase inflammation in the body, which negatively affects heart health and can contribute to arrhythmias. Quality sleep helps reduce inflammation, supporting a healthier heart.