By: Leslie Ruiz M.S. Doctoral Candidate Albizu University &

Dr. Isaac Tourgeman Assistant Professor Albizu University/ Clinical Neuropsychologist Design Neuroscience Center

During such unprecedented times, feelings of anxiety, stress, and lack of control are on the rise. Recognizing how these feelings not only affect our mood, but our sleep is imperative to our health. The COVID-19 pandemic has presented us with an overload of information and uncertainty that has made even sleep stressful. Recently, an increased number of people have shared persistent sleep disturbances or sleep dissatisfaction.

While the diagnosis of a sleep disorder requires a multi-dimensional assessment, the significance attributed to sleep disruption is more frequent when individuals are presented with adverse events. Currently, our arousal is increased beyond normal throughout the day with fear, anxiety, or other negative emotions caused by the novel Coronavirus. As this increased arousal continues through the night, there is excessive activation of the brain resulting in deregulation. The concern then becomes how our bodys deregulated sleep cycle begins to affect us. Cognitive distortions, panic, and in extreme cases, even hallucinations may develop as this arousal becomes more deregulated. As a result, persistent sleep disruption develops, and the ability to fall asleep at the desired time and awaken at a conventionally acceptable time becomes increasingly more difficult.

In an attempt to relieve excessive sleepiness or fatigue throughout the day, one may take frequent naps or consume high amounts of caffeine to regulate this pattern. However, an alteration of the bodys circadian rhythm develops. The circadian rhythm is essentially the bodys internal clock and is responsible for the alignment between our physical environment and stabilizing sleep/wakefulness. The bodys internal clock is regulated by light, melatonin, and activity. When the bodys internal clock is irregular, the results are immediate and long-term negative effects.

The Relationship Between Sleep Deprivation and Mental Health

There is no denying the negative effects sleep deprivation has on the body and mental health. Sleep disorders are often linked to various physical health problems. These changes in sleep patterns interfere with the ability of healthy aging and development.

Persistent patterns of poor or irregular sleep habits contribute to a vicious cycle of stress about sleep and incidences of stress-related symptoms such as headaches, muscle tension, or gastrointestinal discomfort. More importantly, the risk of emerging psychiatric disorders may become more prevalent.

Disorders such as Insomnia can lead to a progression of a first depressive episode.

Significant dysfunction or impairments in social, occupational, or other areas of functioning also develop. Consequences of persistent Insomnia include poor concentration, reduced productivity, increased anxiety, irritableness, and other reduced quality of life factors. Other grave consequences of Insomnia disorder can include a high risk of substance abuse, coronary heart disease, diabetes, or other chronic pain conditions.

Good Sleep Habits

While our lives are currently being impacted, maintaining our sleep quality is imperative for our psychological and physical health. Maintaining a regulated sleep cycle helps reduce negative physiological responses caused by stress and fear. Additionally, sleep plays a significant role in our cognitive process. In a few words, a good nights sleep improves all aspects of our health. Establishing a good sleep routine helps preserve a sense of consistency during challenging times while facilitating our eventual transition back to normalcy. Although six to eight hours of sleep per night is the recommended amount by experts, the amount of sleep an individual may need varies. The following are activities and recommendations to promote a healthy sleep cycle:

When to Contact a Professional

While you do not have to be in a crisis to seek professional help, if you or someone you know is having difficulty coping with life stressors, a mental health disorder, or feeling suicidal, it is important to seek help immediately. Know that you are not alone, and mental health professionals are available to assist with effective treatment.

At Design Neuroscience Center we have integrated telehealth services across all our specialties to meet the needs of current times and ensure patient safety. For more information, call us 305-653-5155, or visit http://www.dncneurology.com/

Read the original here:
Overcoming the psychological impact of Sleep in the time of a Pandemic - Doral Family Journal