Khushi Jain , Bhumi Sharma
‘Sleep Deprivation’ or Insufficient sleep to meet an individual’s physiological and psychological needs is getting more common day by day due to lifestyle changes, work schedules and even health-related concerns. Many people, motivated by the need to be the best , prioritize their work, social meetings and activities, or even their screen time over sleep, leading to a delay in melatonin production which in turn disrupts their biological clock and sleep-wake cycles. Without proper sleep, individuals can show a significant decline in various areas of cognitive abilities like alertness, vigilance, attention and concentration. Evidence also suggests that sleep deprivation can also affect higher order cognitive processes, such as problem solving and decision making, as many of these higher order capabilities are believed to be moderated by the prefrontal cortex, which is supposed to be affected by prolonged sleep disturbance.
The Link Between Repetitive Negative Thinking and Sleep Disturbances
Consistent with prominent theories of psychopathology, research has reliably shown repetitive negative thinking (RNT) to be a central characteristic of many psychiatric conditions (Beck & Clark, 1988; Borkovec, Alcaine, & Behar, 2004; Rachman, 1997)(Stewart et al., 2018). RNT can manifest in many ways including worry, rumination, and obsessing, but has the shared feature that it is exhibited as frequent negative thoughts that are difficult to control (Ehring & Watkins, 2008). In addition to being characterized by elevated RNT, many psychiatric disorders are also characterized by disruptions in the duration and timing of sleep (Apa, 2013; Boivin, 2000; Harvey, 2008, 2011; Wulff, Gatti, Wettstein, & Foster, 2010)(Stewart et al., 2018). Harvey, Murray, Chandler, and Soehner (2011) argue that sleep disturbance should be viewed as a transdiagnostic process, as it is a feature of most psychiatric conditions. For example, sleep disruptions are reported by up to 90% of those experiencing an acute depressive episode (Wulff et al., 2010) (Stewart et al., 2018). A number of studies document a relationship between Repetitive Negative Thinking (RNT) and reductions in sleep duration or quality (Fairholme et al. 2013; Guastella and Moulds 2007; Harvey 2002; Thomsen et al. 2003; Zoccola et al. 2009) (Nota & Coles, 2014). For example, sleep deprivation has been linked to increased rumination and decreased mood (Baglioni et al. 2010; Pilcher and Huffcutt 1996; Walker 2009) (Nota & Coles, 2014). However, there is still more to be learned about the relation between RNT and sleep duration. Experimental studies that induce rumination or worry prior to sleep have been shown to reduce sleep quality (Gross and Borkovec 1982; Vandekerckhove et al. 2012) and naturally occurring levels of RNT have been shown to prospectively predict sleep quality (Takano et al. 2012) (Nota & Coles, 2014).
The Link Between Social Isolation, Loneliness, and Sleep Disturbances
A large number of older people encounter both objective and subjective types of social isolation and sleep disorders. Social isolation increases a person’s risk of a wide range of adverse health outcomes and premature death. Social isolation can cause poor sleep quality that has been proposed as one of the possible mechanisms by which social isolation affects people’s health and quality of life. (Azizi-Zeinalhajlou et al., 2022)
Another similar factor is loneliness, which can be defined as the feeling of being separate from others, and has been identified as one key aspect of social factors that influence health
(Cacioppo and Hawkley (2003) proposed that sleep disturbance is a mechanism through which loneliness influences health, citing two studies led by (Cacioppo (2002a, 2002b) in which lonely persons reported lower sleep quality and showed lower sleep efficiency and higher levels of wake time after sleep onset than non-lonely persons. Therefore, it is essential to comprehend these issues and address them through various treatment plans.
The Impact of Sleep Deprivation on Psychological Functioning
Sleep deprivation or insufficient sleep is very intricately connected to negative thinking. As we know, lack of rest and proper sleep makes the brain more volatile and more susceptible to emotional reactions and distressing thoughts and feelings. When the brain does not get enough sleep, the prefrontal cortex, which oversees rational thinking, weakens, whereas the amygdala, responsible for processing emotions, becomes increasingly reactive. These imbalances cause a lot of irregularities in an individual, such as frequent mood swings, increasing anxiety as well as ruminating or over-fixating on a problem. Chronic sleep deprivation plays a role in escalating mild symptoms of disorders like anxiety and depression but it also majorly increases the risk of developing serious mental health conditions and disorders. Prolonged sleep deprivation disrupts the brain’s neural pathways, especially those involved in emotional regulation and stress response, which reduces the brain’s ability to recover from emotional strain and cope with daily stressors. Over time, this disruption can have lasting psychological effects, as the brain’s resilience against stress weakens, making it more susceptible to mood disturbances and mental health disorders (Jansen & Narayan, 2024). There is sufficient evidence to show the relationship between sleep disturbance and negative thinking. Sleep is an important factor to consider in developmental psychopathology (Meltzer, 2016). In adults, higher levels of RNT are associated with longer sleep onset latency and poorer sleep quality (Guastella & Moulds, 2007; Nota & Coles, 2015; Zoccola, Dickerson, & Lam, 2009). Further, an initial study in adults that incorporated both sleep duration and sleep timing components in one study found that sleep timing uniquely impacted RNT. Specifically, delayed sleep timing was associated with higher levels of RNT (Nota & Coles, 2015). This can have a serious effect on a person’s mental, emotional and physical well-being. Studies have shown that prolonged insufficient sleep can reduce the size of the hippocampus, which deals with memory and emotional regulation, making one more susceptible towards mental health conditions like anxiety and depression. Due to sleep deprivation, the brain loses its ability to regulate emotions and process information which leads to heightened stress responses and difficulty in concentrating. It can also tamper with the production of neurotransmitters like serotonin and dopamine, which plays an important role in stabilizing mood. This can cause long periods of sadness, frustration and loss of interest in daily activities. To deal with these issues some important steps need to be taken. These include making and maintaining a proper sleep schedule, developing a relaxing routine; especially during nighttime, avoiding excessive caffeine and tackling any sleep disorders like insomnia.
Disconnected and Restless: How Loneliness and Social Isolation Disrupt Sleep
Sleep is essential for maintaining both mental and physical health. When an individual fails to achieve the required amount of sleep necessary for their well-being, it can lead to emotional instability, impaired cognitive functioning, poor decision-making, memory deficits, difficulties in social relationships, and increased vulnerability to mental and physical health disorders.
The terms “social isolation” and “loneliness” are often used interchangeably; however, loneliness refers to the distressing feeling of unmet social needs, whereas social isolation is the measurable absence of social connections. Research indicates that both loneliness and social isolation are associated with poor sleep quality, particularly among older adults. However, while both factors contribute to sleep disturbances, loneliness has a stronger link to insomnia symptoms.
Studies suggest that lonelier individuals report shorter sleep duration, whereas socially isolated individuals tend to spend more time in bed, though not necessarily experiencing restorative sleep. Social isolation is defined as a lack of contact with others, measured through observable social connections such as social networks, interactions, and group participation, whereas loneliness is a subjective experience, a distressing emotion arising from unfulfilled social needs. It is possible for an individual with frequent social interactions to still feel lonely, while someone with fewer social connections may not experience loneliness (Benson et al., 2020).
Older adults experiencing loneliness and social isolation are at a higher risk of adverse health consequences, including an increased likelihood of stroke and heart disease. Actigraph measures of sleep and survey responses have shown only low to moderate correlations, capturing different dimensions of sleep, as actigraph duration moderately correlates with self-reported sleep duration. There is also evidence that self-reported duration may be influenced by factors such as overall health and sociodemographic conditions (Benson et al., 2020).
Research suggests that while both loneliness and social isolation impact sleep, loneliness has a more profound effect on sleep quality and insomnia symptoms. Other factors that contribute to sleep disturbances include cognitive decline, frailty, pain, and obesity. Loneliness affects sleep as it can keep the brain in a hypervigilant state, making it difficult to relax and enter deep, restorative sleep, often resulting in frequent nighttime awakenings and reduced sleep duration. Social isolation can also elevate stress hormone levels, alter brain activity, and interfere with the body’s natural sleep-wake cycle. Human interactions play a crucial role in regulating circadian rhythms the body’s internal clock that determines wakefulness and sleepiness where social activities, conversations, and exposure to natural light help reinforce this cycle. To improve sleep quality, individuals should strengthen social bonds by joining support groups to reduce feelings of loneliness and gain emotional security, engage in social activities such as community clubs and events, and practice relaxation techniques. Reducing screen time before sleep, using relaxation methods, and creating a comfortable sleeping environment can also help improve sleep quality. If these measures prove ineffective, seeking guidance from a mental health professional can be beneficial.
Understanding Narcolepsy: Symptoms, Diagnosis, and Treatment Considerations
Narcolepsy is a chronic, long-term neurological disorder characterized by a decreased ability to regulate sleep–wake cycles. Some clinical symptoms enter into differential diagnosis with other neurological diseases. Excessive daytime sleepiness and brief involuntary sleep episodes are the main clinical symptoms. The majority of people with narcolepsy experience cataplexy, which is a loss of muscle tone. Many people experience neurological complications such as sleep cycle disruption, hallucinations or sleep paralysis. Because of the associated neurological conditions, the exact pathophysiology of narcolepsy is unknown. The differential diagnosis is essential because relatively clinical symptoms of narcolepsy are easy to diagnose when all symptoms are present, but it becomes much more complicated when sleep attacks are isolated and cataplexy is episodic or absent. Treatment is tailored to the patient’s symptoms and clinical diagnosis. (Chavda et al., 2022)
Conclusion
Already, studying the relation between reductions in sleep duration and psychopathology has demonstrated that focusing on sleep in the clinic also leads to reductions in symptoms of psychopathology (Belleville et al. 2011; Manber et al. 2008) (Nota & Coles, 2014). The negative effects of sleep deprivation on mental health and self-efficacy underscore the importance of prioritizing sleep hygiene and implementing effective mental health practices. Good sleep hygiene involves consistent habits that promote restful sleep, such as maintaining a regular sleep schedule, avoiding screens before bed, and creating a calm sleep environment. Adopting these practices can help individuals establish a stable sleep routine, improve sleep quality, and reduce the psychological strain caused by sleep deprivation. In turn, improved sleep enhances resilience, emotional regulation, and overall self-efficacy, creating a foundation for better mental well-being (Jansen & Narayan, 2024).
Additional research should look deeper at the influence of sleep timing and sleep duration, including sleep quality and sleep onset latency. Other possible domains of impact – such as emotional, cognitive, and somatic functioning – should also be examined (Stewart et al., 2018).
References
Azizi-Zeinalhajlou, A., Mirghafourvand, M., Nadrian, H., Sis, S. S., & Matlabi, H. (2022, February 28). The contribution of social isolation and loneliness to sleep disturbances among older adults: A systematic review – sleep and biological rhythms. SpringerLink. https://link.springer.com/article/10.1007/s41105-022-00380-x
Benson, J. A., Lauderdale, D. S., Hawkley, L. C., & McSorley, V. E. (2020, July 21). Associations of loneliness and social isolation with actigraph and self-reported sleep quality in a national sample of older adults | sleep | oxford academic. Associations of loneliness and social isolation with actigraph and self-reported sleep quality in a national sample of older adults. https://academic.oup.com/sleep/article/44/1/zsaa140/5874180
Ben Simon, E., & Walker, M. P. (2018, August 14). Sleep loss causes social withdrawal and loneliness. Nature News. https://www.nature.com/articles/s41467-018-05377-0
Chavda, V., Chaurasia, B., Umana, G. E., Tomasi, S. O., Lu, B., & Montemurro, N. (2022, October 30). Narcolepsy-a neuropathological obscure sleep disorder: A narrative review of current literature. Brain sciences. https://pmc.ncbi.nlm.nih.gov/articles/PMC9688775/
Harrington, M., Ashton, J., Sankarasubramanian, S., Anderson, M., & Cairney, S. (2019). Losing control: Sleep deprivation impairs the suppression of unwanted thoughts. Sleep Medicine, 64. https://doi.org/10.1016/j.sleep.2019.11.147
Jansen, S. M., & Narayan, P. V. (2024). The dual impact of sleep deprivation on mental health and self-efficacy: Is there a negative feedback loop? Studies in Psychological Science, 2(4), 29–33. https://doi.org/10.56397/sps.2024.12.04
Killgore, W. D. S., Kahn-Greene, E. T., Lipizzi, E. L., Newman, R. A., Kamimori, G. H., & Balkin, T. J. (2008). Sleep deprivation reduces perceived emotional intelligence and constructive thinking skills. Sleep Medicine, 9(5), 517–526. https://doi.org/10.1016/j.sleep.2007.07.003
Matthews, T., Danese, A., Gregory, A. M., Caspi, A., Moffitt, T. E., & Arseneault, L. (2017, May 17). Sleeping with One eye open: Loneliness and sleep quality in young adults: Psychological medicine. Cambridge Core. https://www.cambridge.org/core/journals/psychological-medicine/article/sleeping-with-one-eye-open-loneliness-and-sleep-quality-in-young-adults/64858B1C4A43295718872AA725404AFB
