Have you ever noticed that you experience trouble sleeping when you’re not in a good mood? Sleep is critical to our well-being, influencing everything from physical health to cognitive functions and mood regulation. While we often think of sleep as a passive act of rest, it is, in fact, a dynamic process essential for emotional regulation, cognitive function, and overall well-being. We spoke to our expert Dr Nivedita Kumar, BDS, MS and Sleep Medicine Specialist in association with Magniflex India, who explained the relationship between sleep and mood.
Impact of Poor Sleep on Mood
“Insufficient or poor-quality sleep can have a detrimental effect on mood. Lack of sleep disturbs the brain's neurotransmitter balance, especially those critical to mood regulation and those that control our mood, such as serotonin and dopamine”, said Dr Kumar.
She added, “This imbalance can lead to heightened emotional reactivity, making it more challenging to cope with stressors and regulate emotions effectively. Also, a lack of sleep can amplify negative thinking patterns and diminish resilience, making individuals more susceptible to mood disorders.”
According to the Sleep Foundation, adequate sleep, particularly REM sleep, supports the brain in processing emotional information. Sleep enables the brain to assess and retain thoughts and memories, with insufficient sleep proving particularly detrimental to positive emotional consolidation. This impacts mood, and emotional responses, and correlates with mental health conditions, including the severity of suicidal thoughts or behaviours.
Also Read: Sleep And Ageing: Expert Explains How Does Sleep Change With Ageing And Tips For Quality Sleep
Interdependence of Sleep and Mood
Sleep and mood are interdependent. “Just as sleep deprivation impacts emotional well-being, emotional struggles can disrupt one's sleep cycle. Stress, anxiety, and depression can disrupt sleep, keep the mind racing and prevent you from getting restorative sleep”, added Dr Kumar.
Researchers from the University of Pennsylvania found that individuals who were restricted to just 4.5 hours of sleep per night for one week expressed heightened levels of stress, anger, sadness, and mental exhaustion. Upon returning to regular sleep patterns, these subjects noted a significant enhancement in mood.
Also Read: Seasonal Sleeping: Expert Explains The Need Of More Sleep In Winter And Impact Of Sleep Deprivation
Tips To Improve Sleep Quality And Mood
Here are some essential steps to improve both sleep quality and mood, as listed by the expert:
- Create a routine sleep schedule: Make a habit of going to bed and waking up at the same time every day, including on the weekends. Consistency reinforces your body's internal clock, helping regulate sleep-wake cycles.
- Create a bedtime routine to induce relaxation: Before going to bed, relax with peaceful pursuits like reading a book, taking a warm water bath, or practising relaxation techniques like deep breathing or meditation.
- Invest in a patented memo form and mallow extract-infused mattresses and pillows: These premium pillows and mattresses provide you with maximum support. Mallow extract-infused memo form is known to calm your nerves for an interrupted night's sleep.
- Optimise your sleep environment: Keep your bedroom calm, dark, and relaxing to create a sleep-friendly environment.
- Limit stimulants and alcohol: Caffeine and nicotine can interfere with sleep, so avoid consuming them close to bedtime.
- Exercise regularly: Exercising during the day will help you sleep better at night. Avoid vigorous workouts close to bedtime.
- Seek professional help if necessary: If you have recurrent sleep issues or mood swings that are interfering with your everyday life, don't hesitate to consult a healthcare professional. They can assist in determining the root causes of the problems and provide suitable remedies, such as counselling or medicine.
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues for proper diagnosis and treatment.]