Is Your Sleep Affecting Your Mood, or Is It the Other Way Around?

Ever found yourself wondering whether your sleep is affecting your mood, or if it's the other way around? We've all been there, stuck in the endless loop of sleep quality and emotional well-being. Recently, Dutch scientists delved into this complex relationship, unveiling some fascinating insights into how our sleep and mood interact.

The Study in a Nutshell

In this study, 1,165 people, with an average age of 38.6, participated. Interestingly, the majority of the participants were female (84%). To explore the connection between sleep and mood, the study took a unique approach. Participants were asked to complete an online questionnaire three times a day for 30 days. During each assessment, they rated various statements on a scale from 0 (not at all) to 100 (very much).


The statements covered how pleasant or unpleasant they felt, their worries, and the quality of their sleep. Here are some examples of the statements they had to evaluate:


  • Unpleasant affect: "I feel anxious," "I feel nervous," "I feel irritable," "I feel tired."
  • Pleasant affect: "I feel enthusiastic," "I feel cheerful," "I feel relaxed," "I feel content," "I feel calm."
  • Repetitive thoughts about anticipated threats: "I worry a lot."
  • Sleep quality: "Did you sleep well?" "Did you sleep enough?"


What the Research Revealed

After analysing the data, the researchers uncovered several key findings:


  • Good sleep predicts a better mood the following day. It's not surprising that poor sleep predicts a crummy mood.
  • Feeling good during the day leads to better sleep at night, while negative affect and worry predict poorer sleep quality.
  • The impact of sleep on mood and worry appears to be more significant than the influence of mood and worry on sleep. This highlights the importance of getting a good night's sleep in maintaining a positive emotional state.


Strategies to Address the Sleep-Mood Connection

  • Breaking the Vicious Circle: Worry, poor sleep, and negative affect can create vicious cycles. Daytime worrying can lead to sleep problems, which, in turn, intensify negative thinking, autonomic arousal, and emotional distress. Conversely, sleep troubles can impair executive functioning, making it challenging to control negative emotions and thought patterns. The end result is a spiral of repetitive negative thoughts and heightened cortisol reactivity, increasing the risk of depression and anxiety. The solution is clear: any intervention that mitigates sleep problems, unpleasant affect, or worry can help break this negative cycle and promote a more positive one.


  • Cognitive Behavioural Therapy for Insomnia (CBT-I): Cognitive-behavioural therapy for insomnia is widely regarded as one of the most effective non-drug treatments for sleep issues. While this therapy is typically delivered by qualified specialists, there are several techniques that you can use to improve your sleep. These techniques include establishing pre-sleep rituals, optimising the sleep environment, practising relaxation methods like meditation and deep breathing, and addressing cognitive distortions related to sleep.


  • Being Awake in Bed: Negative thoughts about insomnia often trigger the stress response, further hindering sleep. Consider reframing awake time in bed as a valuable opportunity for relaxation. Think of it as a gift, allowing you to daydream, journal, or engage in other calming activities. Maintaining your regular wake-up time, even after a restless night, is crucial to prevent worsening insomnia.


Ready to break free from the sleep-mood spiral?

If you're seeking guidance to achieve better sleep and less stress, consider coaching. Coaches can provide you with the support and strategies you need to break free from this cycle and enjoy improved sleep quality and emotional well-being.


References:

Narmandakh A, Oldehinkel AJ, Masselink M, de Jonge P, Roest AM. Affect, worry, and sleep: Between- and within-subject associations in a diary study. Journal of Affective Disorders Reports. 2021 Apr 1;4:100134.

Rossman J. Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized

How to Stop the Sleep-Mood Spiral. Precision Nutrition. (n.d.).

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