Sleep and mental health are closely linked. Numerous studies have shown that sleep plays a crucial role in maintaining mental health. Sleep disturbances are often considered a symptom of various mental health issues. During sleep, brain activity undergoes significant changes, and different sleep stages have distinct effects on brain function. These stages, collectively known as the sleep cycle, are essential for brain health, thinking, learning, and memory.
Sleep and dreams are subjects that have sparked human curiosity and thirst for knowledge since the dawn of history and continue to do so. According to Greek mythology, Hypnos, the god of sleep, puts his subjects to sleep by waving his wings. Sleep is a brain activity that the brain performs for its own sake. It was only when we developed a proper understanding of sleep that we began to notice various sleep problems and think about solving them. The many changes happening in our lives are also affecting our sleep.
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Changes in time, sleep patterns, and habits are some examples of sleep problems. It was only in the 1980s that we discovered that just like wakefulness, sleep also has its own set of problems. However, sleep research and treatment have progressed rapidly, and sleep medicine is now a vast specialty. We spend about a third of our lives sleeping. A person who lives for 70 years will spend around 24 years sleeping. Given its significance, the medical world has come to realize that sleep and sleep problems deserve serious consideration.
Research suggests that brain activity during sleep also contributes to emotional and mental well-being. Adequate sleep, particularly REM sleep, is vital for proper brain function. It is estimated that over 300 million people worldwide, published continuously since 1883, making it an international peer-reviewed general medical journal. A type of mood disorder marked by feelings of sadness or hopelessness. Around 75% of depressed people show symptoms of insomnia.
In Kerala, where long working hours, late-night screen time, and constant stress have become part of daily life, poor sleep is quietly affecting people’s mental health. Research shows that sleep and mental health in Kerala are deeply connected — irregular sleep can lead to anxiety, low mood, and loss of focus. Following simple sleep tips for Kerala’s lifestyle, such as keeping a steady bedtime, reducing caffeine, and practising evening relaxation, can make a big difference. If sleeplessness or stress continues, online counselling in Kerala through Oppam can help you identify the root causes and restore a healthy sleep–mind balance.
Until recently, it was believed that sleep provides a pleasant break and temporary respite from all problems. However, sleep, like wakefulness, has multiple stages and is influenced by various factors. Sleep-related problems are now recognized as illnesses, and most sleep disorders can be treated and cured. Even sleep that we don’t perceive can affect a person’s quality of life, mental state, and overall health in many ways. Therefore, sleep problems need to be taken seriously and treated properly to achieve a cure.
Sleep and the Brain
Sleep is almost entirely a brain activity. It was previously thought that during sleep, most bodily organs would become dormant, and the brain would rest. However, it has been discovered that internal organs and the brain do not rest during sleep.
Some chemical changes in the brain are believed to cause sleep. The hormone melatonin, produced in the brain’s pineal gland, which is directly related to visual sensations from the eyes, plays a key role in sleep. Melatonin production decreases when light falls on the eyes, which is why we don’t feel sleepy during the day and feel sleepy at night.
Many people underestimate how sleep affects mental health, but even a few nights of poor rest can change the way we think, feel, and react. When the brain doesn’t get enough rest, emotional control weakens — making stress, anger, and sadness harder to manage. Over time, this leads to sleep problems and mental health issues such as anxiety, irritability, and depression, which are increasingly common among young professionals and students in Kerala. To prevent this cycle, follow practical sleep tips for Kerala lifestyle — like turning off devices an hour before bed, avoiding heavy meals late at night, and keeping your bedroom cool and quiet despite the humid weather. These small, consistent habits can help you wake up refreshed and mentally stronger each day.
The Brain's Clock
Research has shown that human activities and life are regulated by an internal clock within us. This internal clock is known as the circadian rhythm. It’s not just humans; all living beings on Earth have such an internal clock.
This biological clock, part of the human brain, regulates our wakefulness and sleep in a specific order. It’s the biological clock that makes us feel sleepy at a certain time at night and wake up in the morning.
How are Mental Health and Sleep interconnected?
Is there a connection between sleep and mental health?
Does healthy sleep reinforce mental health, or do people with mental health issues often experience sleep problems?
Sleep and mental health are interdependent. Studies have shown that insomnia, sleep apnea, and other sleep disorders can contribute to mental health issues such as depression, anxiety disorders, and bipolar disorder. Similarly, mental illnesses can also affect the quality of sleep. If the sleep cycle is not followed properly, or if the processes that need to occur during specific stages of sleep don’t happen correctly, sleep can be disrupted, leading to mental health issues over time.
According to a study of 22,330 adults from 13 countries published in Sleep Medicine in November 2021, one in three participants, had clinical insomnia symptoms and nearly 20 percent met the criteria for insomnia disorder—rates more than double what they were before the pandemic. Furthermore, sleep disturbances were linked to higher levels of psychological distress. Anxiety and depression rates were also considerably higher than pre-pandemic levels in the same survey.
How Sleep Problems Worsen Mental Health
- Sleep plays a crucial role in regulating emotions, managing stress, and enabling us to respond to emotional situations with composure. Conversely, lack of sleep or sleep disruptions can impair emotional functioning, leading to negative responses and increased irritability.
- Sleep has a profound impact on cognitive functions, playing a vital role in attention, memory, problem-solving, and other cognitive processes. Disruptions to sleep can impair cognitive performance, ultimately reducing productivity.
- Research indicates that sleep disturbances can lead to mood disorders like depression and anxiety.
- Poor sleep quality can increase stress and anxiety, ultimately compromising mental health.
- Sleep problems or sleep deprivation can sometimes lead to hallucinations.
- The lack of enthusiasm and interest caused by sleep deprivation can negatively impact your daily life, routines, and relationships.
- A person who feels lethargic and uninterested in activities may tend to isolate themselves and prefer being alone, which can lead to cracks in their interpersonal relationships.
Sleep-related disorders
Sleep-related disorders affect nearly two-thirds of the population, according to statistics. Insomnia is one of the most common sleep-related issues, particularly prevalent among women and older adults. Over half of people aged 65 and above experience sleep problems.
According to the World Health Organization, difficulty initiating or maintaining sleep can be considered insomnia. There are numerous causes of insomnia, with mental illnesses and stress being primary factors. Conditions like depression, mania, psychosis, dementia, delirium, and excessive anxiety can lead to loss of sleep. Factors like excessive travel, night shifts, and high-stress jobs can also contribute to sleep deprivation.
- Sleep deprivation manifests differently in different people. Some struggle to fall asleep, while others wake up frequently or too early and can’t fall back asleep.
- A few people may not feel rested even after sleeping for an average amount of time, lacking the refreshment and rejuvenation that sleep should provide.
- Excessive sleepiness is also a disorder, where people may struggle to wake up in the morning and feel drowsy throughout the day.
- Conditions like sleepwalking, nightmares, sleep talking, narcolepsy, and restless leg syndrome can cause excessive sleepiness.
- The root cause of sleep-related disorders is often an imbalance in the sleep-wake cycle.
- In some cases, people with brain diseases may stay awake at night and sleep during the day. As people age, some may experience reduced nighttime sleep and increased daytime sleep.
- A few individuals may experience multiple sleep-related problems simultaneously.
1.Sleep Deprivation
- Sleep deprivation is one of the most common problems. Insomnia or sleep deprivation affects at least 108 people at some point in their lives.
- It can manifest in different ways, such as difficulty falling asleep, waking up frequently, or waking up too early and not being able to fall back asleep.
- Sleep deprivation can be caused by various factors, including mental stress, neurological disorders, brain diseases, changes in lifestyle, hormonal imbalances, and more.
- Identifying the underlying cause and receiving proper treatment can help alleviate sleep deprivation.
2.Snoring
- Snoring is a common sleep-related issue. While it’s not a disease itself, it can be a symptom or cause of an underlying condition.
- Snoring occurs when there’s an obstruction in the airway, causing the tissues in the throat to vibrate. This can be due to relaxed muscles in the throat, which can narrow the airway and cause vibrations.
- Snoring can be more common in people who are overweight or obese. Snoring can lead to breathing difficulties, reduced oxygen supply to the brain, and increased risk of serious health conditions like stroke, heart attack, and diabetes.
- Some people may experience pauses in breathing during sleep, followed by sudden awakenings and loud snoring. This can lead to repeated episodes of oxygen deprivation to the brain, potentially causing damage to brain cells and leading to severe consequences.
3.Sleep Apnea
- Sleep apnea is a condition where breathing is interrupted during sleep. Central apnea occurs due to problems with the brain’s ability to regulate breathing, while obstructive sleep apnea (OSA) is caused by blockages in the airway.
- Both types can cause sleep disruptions. When breathing stops during sleep, oxygen supply to the brain is reduced, and brain function slows down.
- Even after waking up, people with sleep apnea may not feel refreshed and may experience headaches and fatigue.
- Sleep lab tests can help diagnose and treat sleep apnea. Some studies have linked sleep apnea to depression.
4.Restless Leg Syndrome
- Many people have a habit of moving their legs or other body parts during sleep. In some cases, this can be a symptom of a condition called Restless Leg Syndrome (RLS).
- RLS can be caused by various factors, including iron deficiency, kidney problems, peripheral neuropathy, Parkinson’s disease, diabetes, thyroid disorders, and varicose veins.
- About 60% of people with RLS have a family history of the condition. Periodic Limb Movement Syndrome (PLMS) refers to involuntary leg movements during sleep.
- Not everyone with RLS or PLMS requires treatment, but those who experience fatigue or other symptoms should seek medical attention.
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5.Narcolepsy
- Narcolepsy is a condition where people experience excessive daytime sleepiness and uncontrollable sleep attacks.
- They may fall asleep suddenly, even during activities like work or driving. Narcolepsy can lead to accidents and injuries.
- It is more common in teenagers and young adults.
- The main causes of narcolepsy are related to brain problems, so detailed neurological examinations are necessary.
- With proper diagnosis and treatment, narcolepsy can be managed effectively. Untreated narcolepsy can lead to various mental health issues.
6.Bruxism (Teeth Grinding)
- Bruxism is a common sleep disorder characterized by grinding or clenching of teeth during sleep.
- About 95% of people with bruxism are unaware of their condition, while 5% may experience jaw pain, tooth pain, or other symptoms.
- Morning headaches, migraines, facial pain, neck pain, dizziness, and body aches can be indicative of bruxism.
- Stress, anxiety, depression, smoking, and certain brain problems can contribute to bruxism. In some cases, a custom-made mouthguard may be necessary to prevent damage to teeth.
7.Night Terrors
- Night terrors are a sleep disorder that can run in families and are more common in children. Typically, within two hours of falling asleep, the child wakes up in a state of panic, sits up in bed, and screams.
- They may appear disoriented, with excessive sweating, rapid heartbeat, and breathing. After a few minutes, the child returns to normal and falls back asleep.
- They may not remember the episode in the morning. Night terrors are more common in children and adolescents, often triggered by a frightening experience during the day.
- These episodes usually occur in the middle or later stages of sleep, and the child may have full awareness and memory of the dream.
- Night terrors are generally not a cause for concern and can be managed with reassurance.
8.Sleepwalking (Somnambulism)
Sleepwalking is a sleep disorder that affects children and adolescents. It involves getting up and walking around during sleep without being aware of it. Sleepwalking is thought to be caused by disruptions in the normal sleep-wake cycle..
9.Bedwetting (Nocturnal Enuresis)
While bedwetting is common in young children, it can be a concern if it persists after the age of five. In some cases, there may be a family history of the condition. Bedwetting can be linked to emotional or psychological issues, and children who have experienced trauma may be more likely to develop this problem. If bedwetting persists, it’s essential to consult a doctor to rule out any underlying medical issues.
10. Reassurance
Seeking reassurance from your partner can be beneficial, but it’s also important to practice self-validation.
Does mental health cause insomnia
As mentioned earlier, mental health and sleep are closely interconnected. Many mental health issues can lead to insomnia. Stress, anxiety disorders, and depression can all disrupt sleep patterns or cause sleep deprivation, ultimately contributing to the development of insomnia..
Insomnia disorder, according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), is characterized by difficulty falling asleep, staying asleep, or waking too early, resulting in daytime impairments.
The link between mental health and insomnia
- Stress and anxiety can cause various sleep disruptions, either by making it difficult to fall asleep or by preventing sound sleep. This can gradually lead to insomnia. The uncontrollable thoughts, worries, and emotions triggered by stress and anxiety can keep the mind active, making it hard to relax and eventually causing sleep problems.
- Several studies have shown that depression and sleep are closely linked. Depression can cause insomnia, and in some cases, it can also lead to excessive sleep. People with depression may experience difficulty sleeping or, conversely, sleep excessively.
- Traumatic experiences and post-traumatic stress disorder (PTSD) are mental health conditions that can cause insomnia and lead to various sleep disturbances.
- Additionally, other mental health conditions such as bipolar disorder, schizophrenia, and attention deficit hyperactivity disorder (ADHD) can also contribute to insomnia and disrupt sleep patterns.
Breaking the Cycle
- Seek Professional Help: Consult a mental health professional to address underlying mental health issues that may be contributing to insomnia.
- Practice Relaxation Techniques: Engage in relaxation techniques, such as deep breathing, progressive muscle relaxation, or mindfulness meditation, to reduce stress and promote relaxation.
- Establish a Sleep Routine: Establish a consistent sleep schedule, create a sleep-conducive environment, and avoid stimulating activities before bedtime
Personal GrowthPsychological effects of lack of sleep
Lack of sleep can have significant psychological effects, impacting emotional regulation, cognitive function, and mental health. When we don’t get enough sleep, our brain’s ability to regulate emotions, think clearly, and make decisions is impaired.
Effects on Emotional Regulation
- Increased Irritability: Lack of sleep can make us more irritable, short-tempered, and prone to mood swings.
- Anxiety and Stress: Sleep deprivation can increase anxiety levels, stress, and frustration, perpetuating negative emotions.
- Emotional Reactivity: Poor sleep can heighten emotional reactivity, making it difficult to manage stress and emotions.
- Mood Disturbances: Lack of sleep can lead to mood disturbances, including depression, anxiety, and mood swings.
Impact on Cognitive Function
- Impaired Cognitive Function: Lack of sleep can impair attention, memory, and decision-making abilities, making it challenging to perform everyday tasks effectively.
- Decreased Productivity: Poor sleep can decrease productivity, creativity, and problem-solving skills, affecting work and personal life.
- Confusion and Disorientation: Severe sleep deprivation can lead to confusion, disorientation, and difficulty concentrating.
Psychological Consequences
- Increased Risk of Mental Health Conditions: Chronic sleep deprivation can increase the risk of developing mental health conditions, such as depression, anxiety disorders, and bipolar disorder.
- Exacerbation of Existing Conditions: Lack of sleep can exacerbate existing mental health conditions, making symptoms worse and more difficult to manage.
- Impaired Relationships: Poor sleep can impair relationships, leading to conflicts, misunderstandings, and social withdrawal
Treatment is necessary when sleep deprivation leads to difficulties in daily life, such as persistent irritability, lack of focus at work, and reduced energy levels. Studies have shown that sleep deprivation can increase the risk of road accidents. The treatment of sleep-related disorders typically focuses on four key aspects.
Several everyday lifestyle factors quietly disturb sleep patterns and affect mental health. Many IT employees in Kochi and factory shift workers struggle with irregular schedules that keep their body clock constantly changing. Long commuting hours between cities like Thrissur and Ernakulam often leave people exhausted yet unable to rest deeply. During festivals like Onam and Vishu, excitement and late-night celebrations often disrupt normal sleep routines. Even multi-generation households, filled with evening chatter or television noise, can make it hard to get uninterrupted rest. Over time, these Kerala-specific habits create a cycle of fatigue, stress, and mood changes — showing just how closely sleep and mental health are connected in everyday Malayali life.
The treatment approach typically involves four key aspects:
- Treating underlying mental or physical health conditions that contribute to sleep deprivation.
- Specific treatment for sleep-related disorders, if applicable.
- Practicing good sleep hygiene (healthy sleep habits).
- Using sleep medications, if necessary.
- Physical health conditions such as asthma, heartburn, and painful diseases can cause sleep deprivation. Often, when these conditions are properly treated, the patient’s sleep deprivation also improves.
- Additionally, sleep deprivation can be a side effect of medications used to treat physical health conditions.
- Sleep deprivation is a primary symptom of many common mental health conditions. When these conditions are properly treated, sleep deprivation often improves.
- Medications such as antipsychotics and antidepressants can help alleviate sleep issues.
- Additionally, targeted counseling and specific therapies can help resolve sleep-related problems and establish good sleep hygiene.
How much sleep does a person need?
Typically, an adult needs 7 to 8 hours of sleep. The amount of sleep required for a person to feel refreshed and alert during the day, without feeling drowsy, is considered their optimal sleep duration. Compared to adults, children need more sleep, while older adults tend to sleep less, often due to various factors that disrupt their sleep.
In Kerala’s humid nights and early dawns, sleep patterns can easily be disrupted. The sound of rain on tiled roofs, late-night social media scrolling, or early temple bells often keep people from getting the deep rest their minds need. Add to that the heat, mosquitoes, and stress from work or family responsibilities, and many Malayalis end up tossing and turning instead of sleeping peacefully. Over time, this lack of quality sleep affects concentration, mood, and emotional balance — proving how closely sleep and mental health in Kerala are connected.
How long should one sleep?
While it’s difficult to specify an exact amount of time, one should sleep for as long as needed to feel refreshed and energized to function throughout the day. The amount of sleep required varies across different age groups.
| Age | Recommended sleep time | Sleep characteristics |
|---|---|---|
|
1-3 months |
16 hours |
Sleep is not regulated by day-night cycles. Babies sleep for 24 hours in intervals |
|
3-6 months |
16 hours |
Sleep patterns start to become more regular. Sleep is still primarily at night. |
|
6 months |
1 year 14-15 hours |
Sleep is continuous at night. External environmental factors and parental interaction influence sleep. |
|
1-4 years |
12-14 hours |
Sleep duration decreases. Daytime sleep is necessary. |
|
4-6 years |
12 hours |
|
|
6-10 years |
10 hours |
Unique characteristics of pre-pubertal sleep: daytime sleep is discouraged, and nighttime sleep is encouraged. Social interactions, school, etc., influence sleep. Irregular sleep patterns occur on weekends |
|
Adults |
7-8 hours |
Sleep is essential for physical and mental well-being. Irregular sleep patterns can lead to various health issues |
Sleep Hygiene for Healthy Sleep
Sleep hygiene is an effective and practical treatment method that can be adopted for healthy sleep without medication for sleep deprivation. Sleep hygiene, or the rules for healthy sleep, is an excellent treatment method for those who experience stress from work, family, and social problems.
It is also effective for those who are addicted to sleeping pills to get rid of them. Sleep hygiene consists of various simple exercises that are easy for patients to follow. Patients can choose different types of exercises based on their interest and practicality. If followed correctly, the same benefits as medication can be obtained through this method.
When Awake:
- Avoid sleeping during the day as much as possible, and limit afternoon naps to 30 minutes.
- Engage in moderate morning exercise.
- Minimize mental stress as much as possible.
- Avoid intense exercise before bedtime.
- Refrain from eating or drinking 1-2 hours before bedtime, especially alcohol, tea, coffee, chocolate, and smoking. Avoid these 4-6 hours before bedtime. A glass of warm milk can promote good sleep.
- When lying down, think about pleasant things rather than stressful ones.
- Practice relaxation techniques or meditation 1-2 hours before bedtime to calm your body and mind.
- Eat a light dinner, and avoid heavy, spicy, or sweet foods 4-6 hours before bedtime.
- Don’t worry about sleep deprivation when going to bed.
Before Sleeping:
- Go to bed at the same time every day in the same place.
- Avoid excessive light and disturbing noise in the bedroom.
- Use a comfortable and convenient bed, pillow, and bedding.
- Only go to bed when you feel sleepy.
- Practice simple exercises in bed, such as taking deep breaths in and out and focusing on your breathing.
- Don’t check the clock to see if you’re falling asleep. If you don’t fall asleep within a short time, get up and read a book or listen to your favorite music, and only go back to bed when you feel sleepy again.
- Taking a warm bath and drinking a cup of warm milk before bed can be helpful.
General Guidelines to Follow:
- Go to bed and wake up at a fixed time every day.
- Wake up at the same time every day, regardless of the duration of sleep.
- Use the bed only for sleeping and intimate relationships.
- Avoid mental and emotional stress.
- Ensure good ventilation in the room.
- Avoid self-medication.
- Discuss your problems with doctors.
By adopting good sleep hygiene practices, many sleep-related problems can be resolved, and healthy sleep can be achieved. This, in turn, has a positive impact on mental health as well.
If you’re experiencing any kind of problem, remember that professional counseling and therapies are available. Talking to a mental health professional about your issues and seeking solutions can help improve your mental health to a certain extent.
If you’re in Kerala and struggling with poor sleep and stress, remember you don’t have to face it alone. Our online counselling at Oppam can help you understand your sleep patterns, manage anxiety, and build healthier bedtime habits that support long-term mental wellness. Take the first step toward better rest — connect with Oppam’s trusted counsellors in Kerala today.
For healthy sleep, For healthy mental well-being, Talk to a mental health professional!
- How Sleep Deprivation Impacts Mental Health | Columbia University Department of Psychiatry
- Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5)(link is external and opens in a new window)
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