Sleep and Mental Health: What is the Connection?

For a healthy body and mind, you need somewhere between seven and nine hours of restful sleep each night. But according to the CDC, over a quarter of adults don’t get the recommended amount of sleep. Sleep issues can be caused by many factors, including stress, anxiety, and certain medical conditions.  Over-the-counter melatonin supplements can help some people get a good night's sleep. In this comprehensive guide, we’ll explore the various benefits of melatonin, reveal how to use it safely, and answer some frequently asked questions. What is melatonin and how does it work? Melatonin is a hormone produced in the pineal gland in the brain. It plays a key role in regulating our sleep-wake cycle by signaling to the body that it’s time to sleep. Melatonin production naturally increases in the evening and decreases in the morning in response to changes in light exposure.  However, certain factors can disrupt this natural process, such as jet lag, shift work, or using electronic devices before bedtime. Taking a melatonin supplement can help regulate the body’s internal clock, leading to improved sleep quality and duration in some. The science behind melatonin and sleep Melatonin works by binding to melatonin receptors in the plasma membrane, binding to intracellular proteins such as calmoduline, binding to orphan nuclear receptors, and neutralizing toxic oxidizing agents (antioxidant effect). It can also decrease levels of dopamine, a hormone that keeps you awake, while also regulating your circadian rhythm. A study published by NIH found that the treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, and primary sleep disorders—not with mental disorders, neurodegenerative diseases, and other diseases. The link between melatonin and depression The correlation between melatonin and pre-existing depression remains unclear. A small 2002 study suggests that people with depression may have elevated levels of melatonin. And a 2006 review of multiple studies appears to show that the brains of people with depression produce more melatonin at night. Conversely, some evidence suggests that melatonin may reduce the risk of depression in some and improve depression symptoms in others. A 2017 review of eight clinical trials found that melatonin improved symptoms of depression a little bit more than a placebo did. And a 2018 review also found melatonin helped lower depression symptoms for some individuals. While the findings are promising, more research is still necessary to confirm melatonin's efficacy in managing depression symptoms. How to use melatonin safely and effectively Although melatonin is generally considered safe for most people, it’s important to use it properly and follow dosage guidelines. You should also be aware of potential side effects and interactions with other medications. Dosage guidelines The optimal dosage of melatonin can vary depending on your age, weight, and sleep issues. In general, experts recommend starting with the lowest effective dose, typically 0.5 to 1 milligram, about 30 minutes before bedtime. If this dose is not effective, gradually increase it up to 10 milligrams, but be aware that higher doses can also increase the risk of side effects. When to take melatonin for optimal results The best time to take melatonin for optimal results will depend on your specific sleep issues and schedule. However, it’s recommended to take melatonin about 30-60 minutes before bedtime. Avoid taking melatonin during the day or when you need to be alert. Frequently Asked Questions about melatonin Here are some answers to a few frequently asked questions about melatonin: Potential side effects and how to avoid them While melatonin is generally considered safe, it can cause some side effects in certain individuals. The most common side effects include headaches, dizziness, nausea, and daytime sleepiness. Starting with a low dose and taking it at the proper time can help you avoid side effects.  Incorporating melatonin into your sleep routine Thinking about incorporating melatonin into your sleep routine? Here’s what you can do to ensure its effectiveness. First, try to establish a regular sleep schedule and avoid using electronics before bedtime. Additionally, make sure to choose a reputable brand of melatonin supplements and follow dosage guidelines carefully. If you find melatonin isn’t helping you get quality sleep, seek help from a professional. A credentialed therapist and licensed medication prescriber can evaluate your medical and mental health history to determine the cause of your sleep troubles—and develop a treatment plan to help you overcome them.  With Cerebral, you can see a professional therapist and prescriber online, from the comfort of home so you can finally start sleeping well. Click to get started. Image by Freepik

Are you having trouble sleeping at night? Or perhaps you experience anxiety and stress throughout the day? If so, a weighted blanket might be just what you need to sleep well and feel better. In this guide, we’ll discuss the science behind weighted blankets, the benefits of using them, and how to choose the right one for you.  {MiniWidget:Anxiety} What are weighted blankets? Weighted blankets are blankets filled with materials such as plastic pellets, glass beads, or rice that provide additional weight and pressure on the body. They are typically heavier than traditional blankets, weighing between 5 and 30 pounds. The added weight of the blanket creates a calming effect known as deep touch pressure (DTP), which can help reduce anxiety and stress and improve sleep quality. The science behind weighted blankets The science behind weighted blankets can be broken down into the following: Deep Touch Pressure: DTP mimics the feeling of a hug or massage. This gentle, distributed pressure stimulates the nervous system, triggering a cascade of positive effects. Parasympathetic nervous system activation: DTP activates the parasympathetic nervous system, responsible for your body's "rest and digest" response. This leads to a decrease in heart rate, blood pressure, and stress hormones, promoting relaxation. Neurotransmitter release: DTP also stimulates the release of mood-boosting neurotransmitters like serotonin and oxytocin, further enhancing feelings of calmness and well-being. The benefits of using weighted blankets The science behind weighted blankets suggests they can be a valuable tool for improving sleep, as well as managing anxiety and stress. Improved sleep quality Weighted blankets are effective in improving the quality and duration of sleep. The deep touch pressure created by the weight of the blanket causes the body to release serotonin and melatonin, which help the body relax and fall asleep faster. Additionally, the pressure can help reduce movements during sleep, leading to less disruption and a more restful slumber. Reduced anxiety and stress  Weighted blankets have been used to help reduce symptoms of anxiety and stress in both adults and children. The calming effect of deep touch pressure can help reduce feelings of anxiety and promote relaxation. Studies have shown that using a weighted blanket can lead to a decrease in heart rate and blood pressure, reducing the physical symptoms of anxiety. Choosing the right weighted blanket When it comes to choosing the right weighted blanket, it is important to consider your body weight and the weight of the blanket. The weight of the blanket should be approximately 10% of your body weight.  For example, if you weigh 150 pounds, your blanket should weigh around 15 pounds. It is important not to choose a weight that is too heavy, as this can cause discomfort and even pain. Material and care instructions Weighted blankets are available in a variety of materials, including cotton, polyester, and minky fabric. Choose a material that is soft and comfortable against your skin. Additionally, when caring for your weighted blanket, follow the manufacturer’s instructions to ensure its longevity.  Consult with mental health expert Weighted blankets offer a promising approach to relaxation and improved sleep for some individuals. While the science is still developing, the potential benefits, particularly for those with sleep disorders, stress, and anxiety, are worth exploring. If you’re working with a mental health professional, ask them whether a weighted blanket can improve how you feel and possibly alleviate symptoms you may be experiencing. And if you’re looking for a therapist who can help you take care of your mental health, sign up for Cerebral and start meeting with an expert from the comfort of your home and even bed!

Somewhere between 33 to 50% of the adult population experiences insomnia symptoms, while chronic insomnia disorder impacts about 10 to 15%. If you are someone who consistently has trouble falling or staying asleep, then you know how much it can affect your general wellness. In addition, it can trigger emotional challenges like depression and anxiety. It leads to poor concentration and difficulty focusing and can even disrupt one’s coordination and cause gastrointestinal disturbances. So, what can someone do if they’re struggling? One answer is cognitive behavioral therapy (CBT).  What is Cognitive Behavioral Therapy for Insomnia? CBT is a proven method, backed by science, in which a person can learn to change the way they think, subsequently changing the way they feel. In both research and clinical practice, CBT has provided markedly positive results—at times, better even, than other forms of therapy and even certain medications. CBT has ample support from the scientific community. Let’s dive deeper into what CBT is exactly… Cognitive behavioral therapy can help individuals who are experiencing issues to include, but not limited to: depression, anxiety, substance use and—you guessed it—insomnia. The ultimate goal of CBT is to improve an individual’s quality of life—in this case, by getting to the root of their sleeping problem and personalizing a plan of action to counter. One core principle of cognitive behavioral therapy is the encouragement of individuals to examine and change both their thinking and behavioral patterns. For example, someone suffers from insomnia due to intense and chronic anxiety, in which the insomnia is a byproduct of anxiety. A therapist can help this person: Better understand what’s causing their anxiety in the first place. CBT isn’t a bandage but a long-term solution. Learn to recognize how their anxiety is manifesting and impacting their health. Find healthy ways to cope with their anxiety. Feel more confident in their ability to manage their anxiety, and therefore, their sleep. This will give the client the tools and resources they need to improve their sleep on their own. CBT looks different from person to person. A qualified therapist can help determine the best approach for each individual’s needs and goals. CBT is beneficial as it’s a  holistic approach to addressing mental health that’s both safe and long-lasting. Examples of CBT for Insomnia Let’s talk more about how a therapist might employ CBT for chronic insomnia (CBT-I2). This form of cognitive behavioral therapy looks at how one thinks, behaves and sleeps. The therapist works with the client to identify feelings and actions that might be contributing to the insomnia.  If the individual’s thoughts and behaviors are not conducive to adequate sleep, the therapist helps them reframe these patterns. Rather than the individual feeling like they’re at insomnia’s mercy, one aim is to put them back in the driver’s seat so they have more control over their mental and physical health. Another possible element of cognitive behavioral therapy for insomnia is sleep restriction therapy. One of the most frustrating parts of insomnia, for some, is the hours spent laying in bed, unable to fall asleep. Sleep restriction limits this time, which helps increase fatigue during the daytime, ultimately establishing  a more consistent and stable sleep schedule. Sleep restriction therapy works as such... First, the individual calculates how many hours total they sleep on an average night. Then, they add 30 minutes. This is how much time they’ll spend in bed, total. For example, a person typically goes to bed at 10:00 p.m. and has an alarm set for 8:00 a.m. That’s ten hours in bed, but maybe they only sleep for three of those hours. Sleep restriction therapy says that instead, they should go to bed at 3:00 a.m. and set an alarm for 6:30 a.m. This is the total time they typically sleep, plus 30 minutes. The time in bed increases as the time spent sleeping increases.  Sleep restriction improves the individual’s sleep efficiency. It can also help to reduce or eliminate the anxiety around sleep since a person knows  they won’t be laying in bed awake for hours. Reducing this anxiety can further promote sleep. It’s a positive feedback loop that’ll continue to encourage healthier, more abundant rest. Receiving Cognitive Behavioral Therapy for Insomnia Online Finding and receiving mental healthcare continues to be an uphill battle for millions of people. Cerebral was born out of the mission to put mental health in the spotlight and provide quality services to treat. Our goal is to make online therapy accessible and affordable for everyone. We hope to contribute to the  negative stigma surrounding therapy becoming  a thing of the past. We offer monthly subscriptions at various prices so that clients can pick something that fits their needs and budget. Cost, convenience and fear of judgment will never be a factor with us. Digital cognitive behavioral therapy for insomnia is within your reach. We’ll look at first, what’s causing the client’s insomnia and second, what the best approach to resolving it is, and personalize it accordingly. Should the individual be experiencing  other mental health issues that are somehow connected to their insomnia, these will also be addressed. If medication is necessary to treat an individual’s insomnia, we will deliver it straight to their door. Our team of therapists, coaches and care counselors is committed to helping our clients in a compassionate and research-backed manner. If you or someone you know is struggling with insomnia, we’re here to help. Start with our free emotional assessment so that we can get to know you more. Someone from our team will be in touch to discuss the next steps. 1 https://my.clevelandclinic.org/health/diseases/12119-insomnia 2 https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia