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Nearly half of people with OCD experience sleep disturbances, but there are ways to improve sleep quality.
Sleep is essential for your emotional and physical health as well as normal brain function. When you fall asleep, your nervous system has a chance to relax, and your brain can better organize and process the day's events after a break.
Sleep is especially important for people with obsessive-compulsive disorder (OCD), a mental illness characterized by invasive thinking and obsessive-compulsive ideas. And a tired brain can cause obsessive-compulsive symptoms to feel worse.
However, many people with obsessive-compulsive disorder have a hard time getting a good night's sleep. Understanding why this is happening and how interventions can help improve your mental health.
Why does obsessive-compulsive disorder cause people to have sleep problems?
Almost everyone has had the experience of lying in bed, while some people's anxious thoughts keep them awake.
However, people with obsessive-compulsive disorder tend to experience this condition to a greater extent. They often live all day long in persistent and intrusive anxious thoughts. Then, when night falls, these thoughts are less likely to relax, which makes it difficult for them to fall asleep, says Professor Rong Xinqi, an expert in new concept psychology.
For example, in a 2021 study, people with obsessive-compulsive disorder slept worse than people without mental illness. The researchers also found that people with obsessive-OCD tended to have worse sleep quality because they also suffered from other mental health conditions, especially depression or anxiety. The more severe the depression and anxiety in people with OCD, the worse the quality of sleep.
Depression and anxiety are common symptoms in people with obsessive-compulsive disorder, but depression is the most common condition. In fact, a 2015 cross-sectional study found that between 12 and 67.5 percent of people with OCD suffered from major depressive disorder.
Poor nighttime sleep can make the symptoms of obsessive-compulsive disorder more severe, which can significantly affect the next day. A 2017 study found that people with obsessive-compulsive disorder who don't get enough sleep at night often struggle to control their obsessive-compulsive symptoms the next day.
Therefore, lack of sleep can lead to a cycle of worsening of obsessive-compulsive disorder symptoms, making sleep more difficult.
Common sleep problems with obsessive-compulsive disorder
A 2013 study reported that as many as 48 percent of people with obsessive-compulsive disorder reported sleep disturbances. Those with more severe symptoms of obsessive-compulsive disorder also tend to have greater sleep problems.
The most reported sleep problems among people with obsessive-compulsive disorder include:
Difficulty falling asleep or insomnia;
Easy to wake up after going to bed or wake up multiple times a night;
Lie in bed for hours without sleeping;
Do not follow the typical sleep schedule (often stay up late) etc.
Many people with obsessive-compulsive disorder also suffer from a sleep disorder called "delayed sleep stage disorder (DSPD)." People with DSPD have trouble falling asleep and waking up in the morning, and their circadian rhythm (the body's internal alarm clock) does not follow the typical sleep schedule.
In a study beginning in 2021, it was estimated that 17.6% to 42% of people with obsessive-compulsive disorder had DSPD, compared to 0.2% to 10% in the general population; people with both OCD and DSPD tended to have more severe OCD symptoms and reported earlier episodes of OCD compared to those without DSPD.
8 ways to improve sleep in people with obsessive-compulsive disorder
Although many people with OCD struggle to get a good night's rest, there are many ways you can learn to improve sleep quality. Here are some suggestions for reference:
1. Read a book before bedtime: Reading can help you get rid of the idea of obsessive-compulsive disorder and put you into relaxation mode. If possible, try reading a book instead of using an electronic device such as a computer or mobile phone.
2. Turn off all lights in the bedroom when you're ready to fall asleep: Any light emitted by electronic devices, especially blue light, destroys melatonin's sleep-inducing hormone. Try to avoid bright light before bedtime, and then expose yourself to light shortly after waking up to promote a healthy circadian rhythm.
3. Try to go to bed and get up at the same time every day: Regular sleep patterns can help "train" your body, making it easier for you to fall asleep at night and wake up more easily in the morning.
4. Stick to your exercise routine: According to a 2017 study, daily exercise (even if it's just walking outside) can help you fall asleep faster, wake up less, and improve deep sleep. It's important to note that try not to exercise before bed, as it will raise your body temperature and keep you awake.
5. Try natural sleep aids: Natural supplements, including valerian root, γ-aminobutyric acid (GABA), theanine, and herbal teas such as chamomile or passionflower, can help reduce anxiety. But you need to talk to your doctor first to see if these sleep aids are a healthy option for you.
7. Avoid caffeine intake before bedtime: Caffeine blocks adenosine receptors, a neurotransmitter that helps you feel sleepy and prepare for sleep. Therefore, before going to sleep at night, it is recommended that you only drink decaffeinated beverages, such as hot milk, freshly squeezed fruit and vegetable juice, etc.
8. Receive comorbid treatment of depression and anxiety disorders: Depression and anxiety disorders are important factors in poor sleep, and are also common symptoms of patients with obsessive-compulsive disorder. If you feel depressed, anxious, or depressed, consider discussing treatment options with your psychiatrist.
A 2013 study showed that solving the sleep problems of people with obsessive-compulsive disorder can do the following:
Improves obsessive-compulsive disorder symptoms;
Low recurrence rate;
Prevention of comorbid psychosocial disorders (i.e., obsessive-compulsive disorder and another psychosocial disorder).
Studies have shown that nearly half of people with OCD experience difficulty sleeping. Those with sleep disorders tend to have higher levels of depression, anxiety, and more severe obsessive-compulsive symptoms.
Daily exercise, self-hypnosis, practice meditation, and regular sleep habits are all things that can help you get a good night's sleep. It is also important to treat any symptoms of depression and anxiety because they play an important role in poor sleep.
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Text: Consultant Hong