Sleep Deprivation Increases Unwanted Thoughts — How Can You Cope?

Everyone has unwanted thoughts from time to time. A sight, sound, or smell could trigger an unpleasant memory or start a chain reaction in your mind that leads to a bad mood. In most cases, you might find that bouncing back from these moments is easy; you may be able to talk yourself out of those unwanted thoughts with little difficulty. However, that task might be much more challenging if you are suffering from sleep deprivation! This blog post explores the connection between unwanted thoughts and sleep deprivation. It also provides tips on how you may be able to improve your situation.

Sleep Deprivation and Unwanted Thoughts

A 2020 study from the University of New York trained 60 people to associate faces with either disturbing scenes or neutral images. Then, they were divided into two groups: one that was sleep-deprived and one that got adequate rest. It was found that the sleep-deprived group found it much more difficult to control negative thoughts associated with the images they were shown.

Have you ever experienced something similar, finding it difficult to manage your thoughts after a night of poor sleep? This effect can be compounded in individuals who are already struggling with mental health conditions, such as anxiety or depression.

What Can You Do?

If you are struggling with poor sleep and unwanted thoughts, these steps might help to improve your situation:

• Schedule a medical evaluation to check for underlying sleep disorders, such as sleep apnea. An accurate diagnosis can help you address the root cause of sleep deprivation and improve your overall well-being.
• Consult with a healthcare provider about potential treatments for sleep apnea, which may include lifestyle modifications, CPAP therapy, or dental devices designed to keep your airway open at night.
• Seek professional mental health care if you find that unwanted thoughts are persistent or interfering with your quality of life. Therapy or counseling can provide effective tools for managing anxiety, depression, and intrusive thoughts.
• Adopt a consistent sleep routine by going to bed and waking up at the same time each day, even on weekends. Having a predictable schedule helps regulate your body’s internal clock.
• Create a relaxing bedtime environment by limiting screen time, reducing caffeine intake, and practicing calming activities such as reading, meditation, or gentle stretching before sleep.
• Monitor your sleep quality with a journal or app to track patterns and pinpoint factors that may be disturbing your rest. Share this information with your healthcare provider for tailored recommendations.
• Prioritize self-care and stress management techniques, such as mindfulness, exercise, and healthy eating, which can make it easier to cope with unwanted thoughts and support better sleep.

The quality of your sleep can have a big impact on your thoughts! Take the appropriate steps to get enough rest and manage your mental health.

Meet the Practice

Drs. Kenneth Mogell and Yitta Garden are both board-certified by the American Board of Dental Sleep Medicine. They work together to provide oral appliance therapy for individuals with obstructive sleep apnea. If you believe a sleep disorder is to blame for your poor-quality rest, our team can guide you on your next steps. Contact our Melbourne, FL, office at 321-265-3462.