Of the elements that form the basis of a healthy lifestyle–adequate sleep, healthy diet, regular exercise, positive relationships–sleep is perhaps the most essential. Past studies have found that even getting too little sleep by as much as an hour or two for several nights in a row can have negative consequences such as reduced self-control, weaker concentration, and poorer memory. Other studies have linked poor sleep to increased thoughts of suicide the next day. Now another study provides more evidence that getting enough sleep is one of the best things you can do for yourself, especially if you’re prone to anxiety. The study, from the University of California, Berkeley, examined anxiety levels in relation to sleep. For the study, 18 people spent two nights the sleep lab. The first night, the participants were deprived of sleep and the second night, they were allowed a normal, restful night’s sleep. The researchers measured the participants’ anxiety levels each morning and evening and found that their anxiety was about 30 percent higher after a night of sleep deprivation. The researchers also put participants in an fMRI machine and showed them disturbing images to see how their brains reacted. When the participants were sleep deprived, the fMRI showed much greater activity in the amygdala and the dorsal anterior cingulate cortex, areas that are involved in processing negative emotions. The fMRI also showed decreased activity in the medial prefrontal cortex, a part of the prefrontal cortex connected to the amygdala. This area is involved in regulating activity in the amygdala and the participants who had the greatest increases in anxiety showed the least activity in the medial prefrontal cortex. The good news is that after one night of restful sleep, the participants’ anxiety levels dropped back down to normal. It appears the medial prefrontal cortex is especially vulnerable to lack of sleep but is restored during restful sleep. This means sleep deprivation reduces your brain’s ability to regulate anxiety, but it also means that your anxiety tends to be lowest in the morning after a good night’s sleep. The implications of this study are significant for anyone struggling with depression, anxiety, or substance use disorders. Missing a night’s sleep increased anxiety levels for participants by an average of 30 percent, which is huge. Even if you don’t miss a whole night’s sleep, getting poor sleep or frequently getting too little sleep can significantly increase your anxiety, while reducing your ability to calm yourself down. For people with anxiety disorders this may mean the difference between being able to function normally and not being able to leave the house. For people recovering from addiction, stress is one of the most common relapse triggers. More anxiety means more stress and greater risk. Getting enough sleep at least levels the field.
If you or someone you love is struggling with addiction or mental illness, we can help. Recovery Ways is a premier drug and alcohol addiction treatment facility located in Salt Lake City, Utah. We have the resources to effectively treat a dual diagnosis. Our mission is to provide the most cost-effective, accessible substance abuse treatment to as many people as possible. Request information online or call us today at 1-888-986-7848.
