Lack of sleep aggravates unwanted loneliness and anxiety

Scientific evidence also shows that Sleep deprivation causes social isolation behaviors, such as loneliness, and greater anxiety which, in turn, harm rest, has pointed out Dr. Francesca Cañellas, member of the Insomnia working group of the Spanish Sleep Society (SES).

“A systematic review and meta-analysis published in 2020 confirmed that loneliness correlates with an alteration in sleep quality, but not with duration. Loneliness increases alertness levels and makes sleep less restful“says the psychiatrist specialized in sleep medicine and researcher at the Balearic Islands Health Research Institute (IdISBa).

Possibly, he continues, “because historically being alone, outside the group, was dangerousthere is an activation of the stress system with an increase in the activity of the hypothalamic-pituitary axis and with alterations in the levels and the cortisol rhythm involved in fragmented sleep.

There are studies that have even shown that the changes produced by sleep deprivation in the individual make other people perceive them as less socially accessible. For Cañellas, the mechanism that would explain the link between sleep and the feeling of loneliness is emotional regulation.

“The brain structures and neurotransmitters that regulate Emotions also regulate sleepso it is intuitive to assume an intimate relationship in the functioning of these two systems,” says the expert, who points out that a growing number of research in this field suggests that poor quality of sleep and sleep deprivation constitute an important risk factor for emotional regulation, as well as for the development of various psychiatric conditions, especially anxiety and depression.

The SES spokesperson believes that even today not enough attention is paid to the impact of sleep on physical and mental health in general. Something of “special importance”, adds the psychiatrist, in the area of ​​unwanted loneliness, since “loneliness and lack of sleep are common risk factors for many diseases (from cognitive deterioration, to mental health problems, to cardiovascular disease), so the conjunction of both factors multiplies the risk of developing numerous ailments and mortality“.

Thus, he explains that it has been proven that by improving sleep, negative emotions and stress also decrease, so implementing healthy lifestyle habits that contribute to improving sleep on a daily basis would improve quality of life and emotional well-being, especially in two groups, adolescents and the elderly.

What can you do to sleep better?

The expert recommends some habits such as giving yourself enough time to sleep, in a safe, comfortable and comfortable environment; maintain regular bedtimes and wake-up times, and use the bed only for sleeping: expose yourself to sunlight during the day, mainly in the morning, and avoid exposure to light at night, as well as avoid using mobile device screens at least two hours before going to bed; and perform regular physical exercise.