Sleep Deprivation and Mental Health: A Hidden Battle

By: Safwan Ahmed

Sleep Deprivation and Mental Health: A Hidden Battle

University life has often been described as the best years in one's life, full of new experiences and independence, where students can dive into whatever field intrigues them the most. But beneath all the excitement and growth, an invisible epidemic continues to affect so many students in silence: sleep deprivation, a phenomenon closely linked to mental health. For many, staying up late to cram for exams or assignments seems like an inevitable rite of passage. However, buried within this normality are serious mental health challenges that many students are unaware of.

Why Sleep Matters

Sleep is the cornerstone of both mental and physical well-being. According to the CDC, adults should aim for 7-9 hours of sleep per night to function optimally. However, more than 70% of Canadian university students report inadequate sleep, a number that spikes during stressful periods like midterms and finals.

Sleep provides the body with an invaluable opportunity for knowledge and consolidation, allowing the brain to effectively sort through newly learned information. It does this through a unique property known as brain plasticity—a term denoting the brain’s ability to form new neural connections, while strengthening commonly used ones.

Sleep also allows the body to rejuvenate physical and cognitive functions in preparation for the next day. Indeed, when we don’t get enough sleep, we find it harder to maintain focus the next day. Cognitive function, acquisition of new information, and recall of old information all become harder with lack of sleep. Levels of the brain that deal with problem-solving, higher reasoning, and attention to detail are all hit hard too. But the brain isn’t the only organ that benefits. In fact, sleep has systematic effects on many body systems including endocrine, immune, and cardiovascular systems.

When we don't get enough sleep, the consequences extend beyond physical health. Sleep deprivation has been linked to increased anxiety, depression, and stress because it impairs the brain's ability to regulate emotions, leading to feelings of overwhelm. Without this crucial period of rest, the brain runs on empty, leading to irritability, difficulty focusing, and a diminished ability to manage negative emotions—all of which can spiral into mental health issues.

The Vicious Cycle of Stress

University students are particularly vulnerable to sleep deprivation due to a myriad of factors. Academic pressures, social obligations, and newfound freedom are only some of the challenges that students may grapple with. Without a proper plan, many stay up late studying, working on projects, or socializing, resulting in irregular sleep patterns that impact your intrinsic circadian rhythm. Think of this as the body’s natural clock—a series of complex physiological processes that sets the rhythm for the day and night. Several behavioural processes are centred around the circadian rhythm, and research has actually shown that disruptions to the circadian rhythm are associated with several mental health concerns, including anxiety and depression.

Moreover, the stress and anxiety that comes with balancing studies, part-time jobs, and social lives makes it even harder to wind down at night. The more stressed students become, the more likely they are to experience disrupted sleep. It's a vicious cycle: stress prevents sleep, and lack of sleep worsens stress.

The Long-Term Effects: Burnout

While the occasional all-nighter might seem harmless, prolonged sleep deprivation can lead to severe mental health problems, including chronic anxiety, depression, and burnout. These conditions can impair academic performance, social relationships, and overall well-being.

A growing body of evidence has found that students who report chronic sleep deprivation are more likely to experience academic burnout—a state of emotional, mental, and physical exhaustion that makes it difficult to perform even basic tasks. Burnout,combined with mental health issues, creates a dangerous downward spiral that can impact a student's university experience and life after graduation.

Breaking the Cycle: Tips for Better Sleep

If you're struggling with sleep deprivation, you're not alone. By incorporating better sleep habits into your routine, you can restore a healthy sleep-wake balance and protect your mental health. Here are some practical tips to get started:

• Establish a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your circadian rhythm—your body's internal clock that we discussed earlier

• Monitor Consumption Prior to Sleeping: Avoid stimulants like coffee, energy drinks, or sugary snacks in the afternoon and evening, as they can disrupt your ability to fall asleep. Large meals close to bedtime can also impact the quality of sleep attained

• Create a Relaxing Pre-Sleep Routine: Wind down with activities that help you relax, like reading a book, practicing mindfulness, or listening to calming music. You can also keep your room cool and dark towards bedtime to promote the best environment for sleeping

• Limit Screen Time Before Bed: The blue light emitted by phones and laptops can interfere with melatonin production, disrupting your circadian rhythm and making it harder to fall asleep. Ideally, you should aim to stop using screens at least 1 minute before bed

• Get Active: Regular physical activity can help regulate your sleep patterns and reduce stress. Just avoid exercising too close to bedtime, as it might have the opposite effect

Support at Queen’s:

To conclude, in the fast-paced, high-pressure environment of university, it's easy to neglect sleep in favor of academic and social demands. However, the toll sleep deprivation takes on your mental health can be long-lasting. By making sleep a priority, you're not only investing in your academic success but also in your well-being.

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