The body of evidence showing that sleep affects anxiety continues to grow with researchers demonstrating a link between not getting enough sleep and a decrease in the brain's ability to regulate anxiety responses.
Disruption in the regulation of fear responses may play a key role in mental disorders such as anxiety and post-traumatic stress disorder (PTSD). This latest research suggests that improving sleep quality may increase the potential for successful treatment of these conditions.
Sleep & Anxiety
In one study, researchers used a standard fear conditioning and extinction process and used an MRI machine to measure brain activity and fear response. The first night the participants spent in the sleep lab, they were allowed to sleep according to their usual pattern.
After the fear conditioning and extinction process was completed, the participants were divided into three groups for a second night in the sleep lab. One group was given a normal night’s sleep. Another group was allowed only half of their normal amount of sleep, while maintaining the first half of their usual sleep schedule. They were kept awake during what would have been the second half of their normal night’s sleep. The third group was not allowed to sleep at all. The next day, testing was done to determine how successful the fear extinction process was for the study participants.
According to the results of the study, sleep deprivation appears to affect the regulation of fear responses in the brain. Those who had a normal, adequate amount of sleep were successful in extinguishing fear conditioning. Their brains showed activity related to the regulation of fear in the prefrontal cortex and via the salience network. Those who experienced limited sleep were significantly less successful in overcoming their fear conditioning and showed little regulatory action in their brains. Interestingly, the group that fared the worst was the group that only got half of their usual amount of sleep.
From the results, the researchers theorized that it was partly the disruption of rapid eye movement (REM) sleep that led to the significant differences in fear extinction between the three groups, as this sleep stage occurs later in the overall sleep cycle. They supported this conclusion by pointing to other research indicating that it is during REM sleep that the day's fears are dealt with via the deconstruction and unlearning of such memories.
Improved Mental Health
Several studies show that there is a clear link between sleep and mental health. Chronic, routine sleep disruptions will negatively impact anxiety levels and overall mental health and well-being, contributing to a higher risk of mental disorders such as depression and anxiety.
Start working on better sleep quality today by improving your sleep hygiene. Set and stick to regular sleep and wake times. Limit your use of electronic devices in the two hours before bed or block out blue light with orange lenses. Get plenty of exercise during the day. These are just a few ways you can actively support a good night’s sleep and keep anxiety levels to a minimum.
Source: www.chronobiology.com
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