Don't ignore the link between sleep and mental health
Your body is just like a car; it needs the rest and maintenance it deserves to perform at the best ability.
Many can tell firsthand that when they don't get enough sleep it affects their mental state – after all, there's a reason why the saying 'you woke up on the wrong side of the bed' comes up when one is in a bad mood.
South Africans are the earliest risers in the world, with local data shows that the average person wakes up at 06:24, with many waking up even earlier to catch public transport and make it to their jobs.
According to Dr Alison Bentley, a medical doctor at the Restonic Ezintsha Sleep Clinic in Johannesburg, the relationship between sleep and mental health is quite complex but worth understanding to improve both.
'Poor sleep doesn't just make you tired; it affects your mood, memory, focus and self-confidence, and can increase your risk of developing depression and anxiety for years to come,' Dr Alison says.
Sleep and mental health is often considered as a 'chicken and egg' situation, where anxiety and depression can cause sleep disruptions, while sleep disorders like insomnia and sleep apnoea can trigger or worsen mental health issues.
Sleep and the winter blues
There's a reason why you might feel a bit off when below zero temperatures, grey skies, rain and winter chills roll around.
Seasonal Affective Disorder (SAD) is a clinically recognised form of depression linked to limited sun exposure which can disrupt your body's internal clock, affect serotonin and melatonin levels and throw off your sleep patterns.
'Mental health is a key component of your overall wellness, yet it's often neglected, especially during busy, high-pressure periods,' says Dr Themba Hadebe, clinical executive at Bonitas medical aid.
'Recognising the signs of SAD early is essential because the sooner you acknowledge it, the sooner you can take steps to manage it.'
Sleep disorders and how to treat them
Insomnia
Dr Alison explains that insomnia, which is defined as getting too little sleep to function properly, is not a one-size-fits-all condition.
While sleeping tablets may help in the short term, they don't solve the root of the problem. For long-term improvement, Dr Bentley recommends Cognitive Behavioural Therapy for Insomnia (CBTI) – a proven, non-medication-based programme that addresses unhelpful sleep habits, thoughts and behaviours.
'There are free CBTI apps available and seeing a trained professional can be life-changing,' she says.
Sleep apnoea and restless legs
Dr Alison highlights that restless legs syndrome and sleep apnoea – a condition where breathing is repeatedly interrupted during sleep – can rob the body of deep, restorative sleep and leave people exhausted, irritable and vulnerable to depression.
'In men, sleep apnoea is a common but often missed cause of midlife depression,' she says.
'If you're waking up tired despite getting a full night's sleep, it may be time to get checked. A simple questionnaire or overnight sleep study can make all the difference.'
Low iron could be the issue
There is a fundamental link between anxiety, depression and disruptive sleep patterns and low iron, explains anaemia-awareness advocate and head of the Cape Town Infusion Centre Sister Karin Davidson. Even very heavy menstrual cycles can affect your iron levels.
Iron is an essential component in the production of serotonin – your brain's 'happy chemical', explains Sister Davidson.
'When iron levels are low, the body struggles to produce adequate serotonin, which directly impacts mood, sleep patterns and overall sense of wellbeing. Low iron and anaemia fundamentally alter how young women experience life – and when you're in the prime of your life, that's a travesty.'
Don't be afraid to reach out to a doctor to get your iron levels checked and explore the benefits of iron supplements and infusions.
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