Quality of sleep is crucial for well-being and mental health. Nowadays we know that many mental issues can be associated with possible problems regarding sleeping patterns.
1/3 of the general population has difficulties related to sleep
Reviewing the literature for this article, I stumbled upon one summary report encompassing several hundred studies (1). This meta-analysis concludes that almost one-third of the general population has difficulties falling asleep or staying asleep (falls into the category of insomnia). This number was staggering for me. It is worth mentioning that most of the studies focused on finding a correlation between sleep patterns and mental health disorders. A positive correlation between the two means that a mental issue also causes a disturbance in sleep quality and vice versa. Currently, scientists can’t conclude that sleep disorders can cause mental illness or that mental disorders can cause difficulties in sleep quality and sleep patterns.
The research regarding sleeping patterns is well-documented. People with insomnia are 10 to 17 times more likely to suffer from mental disorders such as depression or anxiety (2). Sleep deprivation or poor sleep has also been linked to post-traumatic stress disorder, eating problems, and psychotic symptoms including delusions and hallucinations (3,4,5). In the following sections, I will talk more about ways to enhance your sleep quality.
Diet and Quality of Sleep
Diet can be a determining factor in the quality of sleep. It is essential to consume a versatile diet with sufficient macronutrients such as proteins, carbohydrates and fatty acids. Also, not enough protein intake can impair sleep quality, while too much can lead to difficulties in maintaining sleep (6). The high intake of low-quality carbohydrates such as noodles, sweets or sugary drinks can lead to poor sleep, while a diet rich in vegetables, fish and seafood promotes sleep (7).
Polyunsaturated omega-3 fatty acids are an essential part of the diet. Low omega-3 fatty acid diets can disrupt the circadian rhythm and reduce melatonin release, leading to poor sleep quality. Studies in hamsters with omega-3 depletion showed a disruption in the melatonin secretion cycle and prolonged locomotor hyperactivity (8).
Nutrition has a substantial impact on the quality of sleep. The dietary pathways affecting sleep regulation are complicated. Caffeine, for example, might increase sleep induction length but decrease total sleep quality. Food metabolites may regulate sleep by influencing other variables. Foods can affect commensal microbiota, leading to the generation of metabolites. An inadequate diet over time might lead to inflammation and sleeplessness. Research suggests that consuming fruits, vegetables, and whole grains might improve sleep quality.
Healthy lifestyle as a key
In summary, the complex interrelationship between sleep and mental health emphasizes how critical it is to value getting enough good sleep as a cornerstone of general well-being. Although the precise cause of sleep disruptions and mental diseases is still unknown, a lot of research points to a reciprocal link, which highlights the necessity of comprehensive strategies to treat both concurrently.
Healthy lifestyle practices, such as regular exercise, a balanced diet, and stress reduction methods, can help people optimize their sleep patterns, which will benefit both their physical and mental well-being. We may develop a comprehensive approach to self-care that encourages vitality and thriving in every area of life by realizing the significant influence that sleep has on our ability to operate daily and our emotional stability.
