A recent study found that out of 19,000 people surveyed, 1 in 7 claimed to have been “sleep drunk” at least once in the preceding year. Over half of those admitted to having more than one such episode per week. Out of those surveyed, “37.4 percent had a mental health disorder,” and “31 percent were on psychotropic medications, such as antidepressants.” The term “sleep drunk” is used here to describe the physical experience of waking suddenly and experiencing confusion, and/or amnesia. It’s also far more common than doctors originally thought, and what they’re learning is that sleep disorders and mental health disorders seem to go hand-in-hand.
Now, this would seem to make logical sense to most people, especially those who have suffered one or both. When you don’t get enough sleep, your mood may be subdued, your patience thin, and your desire to do anything social or fun reduced. That describes motherhood, especially the early years, almost exactly – doesn’t it?! Especially those long days and even longer nights with babies who are restless, colicky, or just need attention. I’ve been there, I can absolutely relate. I also know from experience that the lack of sleep in those early years can drastically effect postpartum depression and other preexisting mental health conditions.
Researchers found that two-thirds of patients referred for sleep disorders also suffered mental health disorders. The connection between sleep disorders, especially insomnia, and depression is so strong, in fact, that researchers are taking a whole new look at how to treat insomnia on its own as a way of tackling depression. The Cleveland Clinic Neurological Institute explains:
There is much evidence linking depression with sleep disorders. It has been shown that insomnia increases the risk of depression and that depression can cause insomnia. In a 34-year follow-up study of medical students at Johns Hopkins Medical Center, the risk of developing depression among students with insomnia was twice that of those without insomnia. Of all the symptoms of depression, insomnia is often the last to respond to medications. Failure to treat insomnia increases the risk of a depression relapse.
So what causes insomnia?
Well, depression for starters. I don’t mean to sound glib, but when your mental health is compromised, your body will respond in like ways. A hallmark symptom of depression is dark and even suicidal thoughts. These are especially common at night, when you’d otherwise prefer to be sleeping. Think about it – when you lay down to go to bed, does your mind start to race? Do you start to review all your mistakes and negative experiences from the day? Do you start to feel discouraged? How many times do you cry at night when you can’t find solace from your own spiraling negative thoughts?
Your body is finally resting and your mind is free to wander. A mind that is not healthy will wander to unhealthy places, thus exacerbating your depression and possibly causing insomnia. This is also one of the reasons medication often has little effect on insomnia, at least at first. All distractions are removed at bedtime, thus the mind focuses inward, and insomnia ensues.
Insomnia can be caused by external factors as well. Having an overly-stimulating sleep environment, exercising too close to bedtime, eating too much (or too little), eating close to bedtime, caffeine intake, and medication are just a few external factors that can also contribute to insomnia. Several of these serve to rev up the metabolism and heart rate, making it difficult for your body to relax enough to sleep.
So what can I do?
I wish I had a simple answer, I really do. The smartest brains of neuroscience have yet to find a permanent solution to insomnia. They have, however, found ways to help prevent it or limit it’s effects (and no, that does not include consuming more caffeine). One of the ways to address insomnia is called “sleep hygiene.” No, this does not mean washing your face or bathing before bed (unless it helps you). Sleep hygiene merely refers to your ability to create a routine and environment that is conducive to sleep.
Our circadian rhythms, and especially our REM sleep cycles, can be completely thrown off by physical exertion and caffeine intake. Caffeine can stay in the body for up to 14 hours, thus increasing your energy and awareness. Physical exertion has a similar effect but for a shorter period of time. Both should be limited before bedtime. Aging can also effect this as researchers have proven that after the age of 40, people just wake up more often (sometimes due to bladder issues…mamas with pelvic floor issues especially know what I’m talking about).
There are other things that you can do to help create a restful environment. Some people may respond to white noise, lower temperatures, and doing something like reading or listening to music before going to bed. Most researchers recommend little to no screen time before bed, so put those smartphones, tablets, and laptops away from your bedside if possible. I recently purchased a sunrise alarm clock to help me avoid “sleep drunkenness,” and it has been wonderful. There are various versions, but the point is that they simulate the soft light of sunrise and use softer sounds such as birdsongs or music to help you wake up. It not only wakes me up gently, but in a much better mood!
Because of the connections between sleep disorders such as insomnia, and depression, it is important that you also discuss this symptom with your doctor and mental health professional (counselor or psychiatrist). They may be able to help you develop a routine and environment that works for you, as well as help you address those negative thoughts that pop up and keep you from sleeping. As mentioned in previous posts, cognitive behavioral therapy may be used to help you learn to replace negative thoughts with positive ones.
There’s hope for the sleepless!
It’s critical that we mention a few things here:
- Insomnia takes a long time to treat and may never completely go away. That doesn’t mean you shouldn’t seek help! There are absolutely ways that trained professionals can help you get more and better quality sleep. Ask for help!
- Sometimes insomnia is just an unavoidable part of a season of life. I cannot tell you how frustrated I used to get reading articles about how my depression would never go away without addressing my sleep issues – but as a mother with two very young children, I couldn’t get more/better sleep no matter how desperately I wanted to! We didn’t live near family and couldn’t afford the luxury of a night-nurse. So, like generations of millions of women before me, I lost precious sleep caring for my little ones. I STILL DO. I have prayerfully yielded this time to God, although it continues to be a struggle. This is a season of life, and someday my children will all sleep through the night and so will I. Don’t give up, precious Mama! We’ll get there, I promise. Do what you can, ask for help if/when you can, and prayerfully yield the rest to the Lord. After all, He promises numerous times in the Bible that He will never leave us and that we can find peace and hope in Him.
- Sleep disorders can sometimes be a sign that something else is wrong physically. Please speak with a medical professional about your symptoms to ensure you’re receiving the treatment you need.
Above all, please PLEASE don’t give up, dear one. Sleep is such a battleground for so many people. It is a time of incredible vulnerability, and as such it can be difficult to even know where to begin to get help. I get it. I’ve had months where I’ve averaged 3 – yes, THREE – hours of sleep per night. A lot of people have had similar experiences. Asking for help, seeking counseling and medical help, as well as finding a routine and environment that calmed me have all helped. Sleep disorders and depression may be linked, but both are treatable with time, professional help, and sometimes medication. I always like to emphasize one very important point – there’s absolutely no shame in asking for help!
Please know that I’ll be praying for you all and if you have any questions/comments/topics/prayer requests/etc, please either leave a comment below, find me on social media, or shoot me an email. I’d love to hear from you! Sign up for my weekly newsletter for more updates and a glimpse into the small things that bring me joy each week.
Wishing you all restful sleep and healthy minds,