Written by: Aishwarya Samptur
Edited by: Noordeep Kaur
“Just one more hour, and then I have to get to bed.” That’s a phrase I’ve said too many times to count. It starts with one hour, leads into another, and it never stops until the final point where you’ve realized you’re doomed for the next day. This is where the question arises: if we all know that sleep is extremely important for our health, why don’t we prioritize sleeping? I think this is due to how society has affected our relationship with sleep. Sleep deprivation has become so normalized in our society to the point where a lack of sleep has turned into a proud badge showing productivity and determination. Because of this, it becomes a never-ending cycle. I sleep late because I’m studying or hanging out with friends, then wake up and go through my day without enough sleep, leading me to be unable to sleep earlier and consequently stressed and tired as the cycle continues.
The way I view this dilemma is simply a consistent cycle of sleep late→wake up late & disoriented→sleep late again. However, there are more negative effects to sleep deprivation than simply an inconsistent sleep schedule. I want to highlight sleep deprivation and its effects on one’s mental health because this is something I believe is particularly applicable to our society today. Mental health has now become a topic of discussion, with more individuals becoming aware of their personal struggles with mental health. However, we overlook one of the most important necessities in life: a proper night’s sleep.
Along with the National Heart, Lung, and Blood Institute stating that, “Sleep deficiency has also been linked to depression, suicide, and risk-taking behavior”, Columbia Psychiatry also mentions that “...it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.” (Columbia Psychiatry, 2022). Sleep deprivation leads to a disruption in an individual’s circadian rhythm, which in turn leads to poor sleep quality and prolonged difficulty sleeping. Lack of sleep contributes to increased levels of cortisol in the body as consistent, good sleep is responsible for regulating normal cortisol levels.
Cortisol is a steroid hormone that is released by your adrenal and endocrine glands as your body’s regulation of stress. Both cortisol and sleep are regulated through the same pathway, the hypothalamic-pituitary-adrenal axis also known as the HPA. The HPA is an endocrine mechanism that is responsible for balancing homeostasis regarding an individual’s circadian rhythm, sleep-wake cycle, and cortisol levels. When an individual goes through prolonged sleep deprivation, the hypothalamus sends signals to the HPA to activate higher levels of cortisol in order to stimulate a state of alertness to compensate for lack of sleep (The National Library of Medicine).
These connections between sleep deprivation and cortisol increase are reflected very similarly to depressive symptoms. In the same way that a lack of sleep stimulates the HPA, individuals with depression and mania often show similar symptoms of increased cortisol levels. An overactive HPA is a prominent symptom of major depressive disorder, and this symptom becomes a recurring one as a consequence of sleep deprivation. As stated by the National Library of Medicine, “It has been postulated that the development of depression reflects dysregulation of HPA axis function.” (The National Library of Medicine) Because of these similarities, the stress induced by the higher cortisol levels contributes to producing more depressive symptoms, leading to the starting of mental health struggles such as depression and anxiety.
For most age groups, 8 hours of sleep is the perfect amount of sleep for a good night’s rest. Some good sleep habits to cultivate are maintaining a consistent sleeping and waking schedule, exercising regularly, and refraining from ingesting caffeine or alcoholic beverages before sleeping. Maintaining proper sleep hygiene is important to combat the effects of sleep deprivation and to adapt to a healthier sleep schedule. In conclusion, we must stop normalizing sleep deprivation and instead celebrate good sleeping habits.
References:
1RN. (n.d.). Sleep hygiene education: Efficacy on sleep quality in... : Journal of Nursing Research. LWW. https://journals.lww.com/jnr-twna/FullText/2010/12000/Sleep_Hygiene_Education__Efficacy_on_Sleep_Quality.8.aspx
How sleep deprivation impacts mental health. Columbia University Department of Psychiatry. (2022, March 16). https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health#:~:text=While%20insomnia%20can%20be%20a,anxiety%2C%20and%20even%20suicidal%20ideation.
professional, C. C. medical. (n.d.). Cortisol: What it is, function, symptoms & levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol
Surprising lack of sleep side effects. Sleep Centers of Middle Tennessee. (2022, February 24). https://sleepcenterinfo.com/blog/5-shocking-ways-sleep-deprivation-or-insomnia-affects-your-body/#:~:text=Recent%20studies%20have%20shown%20that,as%20the%20master%20hormone%20system.
U.S. Department of Health and Human Services. (n.d.). How sleep affects your health. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects#:~:text=Studies%20also%20show%20that%20sleep,%2C%20and%20risk%2Dtaking%20behavior.
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