Impact of Insomnia on Physical and Mental Health According to Literature

Insomnia negatively affects cognitive functions, including concentration, memory, and attention. Irregular sleep patterns lead to elevated cortisol levels, which contribute to stress and anxiety. Research indicates that individuals with insomnia exhibit reduced attention and concentration compared to those in a control group (Brownlow et al., 2020).

Moreover, insomnia is closely linked to emotion regulation. Individuals who are sleep-deprived tend to experience heightened negative emotions, increased aggression, and elevated stress and anxiety levels. Studies have shown that insomnia patients exhibit heart rate variability, which disrupts their ability to regulate emotions (Vanek et al., 2020).

In addition to impairing cognitive functions and emotion regulation, insomnia is associated with neuropsychiatric disorders. Research indicates that individuals suffering from insomnia are at a higher risk of developing depression compared to those without sleep issues. Furthermore, insomnia patients may experience suicidal thoughts even in the absence of other mental disorders (Janda et al., 2020). Insomnia also increases the risk of dementia, as studies have shown that insomnia patients have reduced levels of beta-amyloid, a protein that is typically cleared during sleep (Irwin & Vitiello, 2019).

Physiological activities regulated by the autonomic nervous system, such as heart rate, phasic vasoconstriction, and skin barrier functions, are also impacted by sleep deprivation. Insomnia affects the endocrine system, leading to issues such as insulin resistance (Brouwer et al., 2021).

Additionally, sleep and the immune system are interconnected, as cytokines play a role in sleep during non-rapid eye movement phases. Insomnia alters cytokine levels, resulting in a weakened immune system, inflammation, and, in severe cases, death. The condition also leads to increased heart rate and fluctuations in blood pressure, contributing to cardiovascular issues and hypertension. Research indicates that individuals who are sleep-deprived are at a higher risk for respiratory infections and cancers, including those of the thyroid and breast (Poluektov, 2021).

Interventions to Reduce the Effects of Insomnia

In the early stages, insomnia can often be addressed by adjusting sleep schedules and eliminating underlying causes such as stress or other medical conditions. If these initial remedies prove ineffective, the following interventions can be employed to mitigate insomnia and its associated effects.

Cognitive behavioral therapy for insomnia (CBT-I) is an effective approach that can help alleviate insomnia without the need for medication (Rossman, 2019). This therapy combines elements of behavioral and cognitive therapy. Research indicates that behavioral therapy can help eliminate behaviors that disrupt sleep while promoting those that facilitate better sleep (Asarnow & Manber, 2019). Key components of behavioral therapy include stimulus control, passive wakefulness, relaxation techniques, and sleep restriction.

Stimulus control therapy focuses on removing stimuli that interfere with normal sleep patterns. Passive wakefulness encourages individuals to remain awake in bed without stressing about falling asleep, as attempting to force sleep can create tension. Relaxation techniques may involve light exercise, yoga, or breathing exercises that promote better sleep. Sleep restriction entails limiting daytime naps and adjusting bedtime, which may reduce total sleep time but ultimately enhances sleep quality. Over time, this approach can lead to improved sleep duration.

Cognitive therapy for insomnia targets the mental aspects that contribute to sleep disturbances, such as depression, anxiety, and negative thought patterns that disrupt normal sleep (Espie et al., 2019).

Conclusion

Insomnia is a sleep disorder that adversely affects both physical and mental health. Various sleep-enhancing medications and cognitive therapies are available for treating insomnia. These therapeutic approaches can significantly improve the mental and physical well-being of individuals suffering from insomnia.

References

Asarnow, L. D., & Manber, R. (2019). Cognitive behavioral therapy for insomnia in depression. Sleep Medicine Clinics, 14(2), 177–184.https://doi.org/10.1016/j.jsmc.2019.01.009