PSYC FPX 1000 Assessment 4 Emotion, Stress, and Health

PSYC FPX 1000 Assessment 4 Emotion, Stress, and Health

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Capella University

PSYC FPX 1000 Introduction to Psychology

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Date

Insomnia and its Effects

Insomnia is a sleep disorder that leads to difficulties in falling or staying asleep. Various factors, including stress, depression, and physical illness, contribute to this condition. Both the quantity and quality of sleep are adversely affected by insomnia, which has a global prevalence ranging from 2% to 25% (Yun & Jo, 2021). The impact of insomnia on a patient’s physical and mental health is significant:

In addition to challenges with sleep initiation and maintenance, insomnia has extensive repercussions on both the body and mind. It can lead to distress and cognitive impairments across various mental domains. Chronic insomnia is associated with an increased risk of several serious conditions, including major depression and Alzheimer’s disease (de Zambotti et al., 2022).

Insomnia is not limited to neuropsychiatric disorders; it also disrupts several physiological systems, including the immune, endocrine, and circulatory systems. This disruption raises the risk of various illnesses, such as type 2 diabetes, hypertension, cancer, and infections. Given that sleep is a complex, dynamic, and universally biological process, insomnia is considered a systemic illness (Yun & Jo, 2021).

Impact of Insomnia on Physical and Mental Health According to Literature

Insomnia negatively affects cognitive functions, including concentration, memory, and attention. Irregular sleep patterns lead to elevated cortisol levels, which contribute to stress and anxiety. Research indicates that individuals with insomnia exhibit reduced attention and concentration compared to those in a control group (Brownlow et al., 2020).

Moreover, insomnia is closely linked to emotion regulation. Individuals who are sleep-deprived tend to experience heightened negative emotions, increased aggression, and elevated stress and anxiety levels. Studies have shown that insomnia patients exhibit heart rate variability, which disrupts their ability to regulate emotions (Vanek et al., 2020).

In addition to impairing cognitive functions and emotion regulation, insomnia is associated with neuropsychiatric disorders. Research indicates that individuals suffering from insomnia are at a higher risk of developing depression compared to those without sleep issues. Furthermore, insomnia patients may experience suicidal thoughts even in the absence of other mental disorders (Janda et al., 2020). Insomnia also increases the risk of dementia, as studies have shown that insomnia patients have reduced levels of beta-amyloid, a protein that is typically cleared during sleep (Irwin & Vitiello, 2019).

Physiological activities regulated by the autonomic nervous system, such as heart rate, phasic vasoconstriction, and skin barrier functions, are also impacted by sleep deprivation. Insomnia affects the endocrine system, leading to issues such as insulin resistance (Brouwer et al., 2021).

Additionally, sleep and the immune system are interconnected, as cytokines play a role in sleep during non-rapid eye movement phases. Insomnia alters cytokine levels, resulting in a weakened immune system, inflammation, and, in severe cases, death. The condition also leads to increased heart rate and fluctuations in blood pressure, contributing to cardiovascular issues and hypertension. Research indicates that individuals who are sleep-deprived are at a higher risk for respiratory infections and cancers, including those of the thyroid and breast (Poluektov, 2021).

Interventions to Reduce the Effects of Insomnia

In the early stages, insomnia can often be addressed by adjusting sleep schedules and eliminating underlying causes such as stress or other medical conditions. If these initial remedies prove ineffective, the following interventions can be employed to mitigate insomnia and its associated effects.

Cognitive behavioral therapy for insomnia (CBT-I) is an effective approach that can help alleviate insomnia without the need for medication (Rossman, 2019). This therapy combines elements of behavioral and cognitive therapy. Research indicates that behavioral therapy can help eliminate behaviors that disrupt sleep while promoting those that facilitate better sleep (Asarnow & Manber, 2019). Key components of behavioral therapy include stimulus control, passive wakefulness, relaxation techniques, and sleep restriction.

Stimulus control therapy focuses on removing stimuli that interfere with normal sleep patterns. Passive wakefulness encourages individuals to remain awake in bed without stressing about falling asleep, as attempting to force sleep can create tension. Relaxation techniques may involve light exercise, yoga, or breathing exercises that promote better sleep. Sleep restriction entails limiting daytime naps and adjusting bedtime, which may reduce total sleep time but ultimately enhances sleep quality. Over time, this approach can lead to improved sleep duration.

Cognitive therapy for insomnia targets the mental aspects that contribute to sleep disturbances, such as depression, anxiety, and negative thought patterns that disrupt normal sleep (Espie et al., 2019).

Conclusion

Insomnia is a sleep disorder that adversely affects both physical and mental health. Various sleep-enhancing medications and cognitive therapies are available for treating insomnia. These therapeutic approaches can significantly improve the mental and physical well-being of individuals suffering from insomnia.

References

Asarnow, L. D., & Manber, R. (2019). Cognitive behavioral therapy for insomnia in depression. Sleep Medicine Clinics, 14(2), 177–184.https://doi.org/10.1016/j.jsmc.2019.01.009

Brouwer, A., van Raalte, D. H., Lamers, F., Rutters, F., Elders, Petra. J. M., Van Someren, Eus. J. W., Snoek, Frank. J., Beekman, Aartjan. T. F., & Bremmer, M. A. (2021). Insulin resistance as a marker for the immune-metabolic subtype of depression. Journal of Affective Disorders, 295, 1371–1376. https://doi.org/10.1016/j.jad.2021.08.151

Brownlow, J. A., Miller, K. E., & Gehrman, P. R. (2020). Insomnia and cognitive performance. Sleep Medicine Clinics, 15(1), 71–76.https://doi.org/10.1016/j.jsmc.2019.10.002

de Zambotti, M., Yuksel, D., Kiss, O., Barresi, G., Arra, N., Volpe, L., King, C., & Baker, F. C. (2022). A virtual reality-based mind-body approach to downregulate psychophysiological arousal in adolescent insomnia. DIGITAL HEALTH, 8, 205520762211078. https://doi.org/10.1177/20552076221107887

Espie, C. A., Emsley, R., Kyle, S. D., Gordon, C., Drake, C. L., Siriwardena, A. N., Cape, J., Ong, J. C., Sheaves, B., Foster, R., Freeman, D., Costa-Font, J., Marsden, A., & Luik, A. I. (2019). Effect of digital cognitive behavioral therapy for insomnia on health, psychological well-being, and sleep-related quality of life: a randomized clinical trial. JAMA Psychiatry, 76(1), 21. https://doi.org/10.1001/jamapsychiatry.2018.2745

Irwin, M. R., & Vitiello, M. V. (2019). Implications of sleep disturbance and inflammation for Alzheimer’s disease dementia. The Lancet Neurology, 18(3), 296–306. https://doi.org/10.1016/s1474-4422(18)30450-2

PSYC FPX 1000 Assessment 4 Emotion, Stress, and Health

Janda, K., Wojtkowska, K., Jakubczyk, K., Antoniewicz, J., & Skonieczna-Żydecka, K. (2020). Passiflora incarnata in neuropsychiatric disorders—a systematic review. Nutrients, 12(12), 3894.https://doi.org/10.3390/nu12123894

Poluektov, M. G. (2021). Sleep and immunity. Neuroscience and Behavioral Physiology, 51(5), 609–615. https://doi.org/10.1007/s11055-021-01113-2

Rossman, J. (2019). Cognitive-behavioral therapy for insomnia: an effective and underutilized treatment for insomnia. American Journal of Lifestyle Medicine, 13(6), 544–547. https://doi.org/10.1177/1559827619867677

Vanek, J., Prasko, J., Genzor, S., Ociskova, M., Holubova, M., Sova, M., Kantor, K., Slepecky, M., & Nesnidal, V. (2020). Insomnia and emotion regulation. Neuro Endocrinology Letters, 41(5), 255–269. https://pubmed.ncbi.nlm.nih.gov/33315339/

Yoshikawa, F., Shigiyama, F., Ando, Y., Miyagi, M., Uchino, H., Hirose, T., & Kumashiro, N. (2020). Chronotherapeutic efficacy of suvorexant on sleep quality and metabolic parameters in patients with type 2 diabetes and insomnia. Diabetes Research and Clinical Practice, 169, 108412. https://doi.org/10.1016/j.diabres.2020.108412

Yun, S., & Jo, S. (2021). Understanding insomnia as a systemic disease. Yeungnam University Journal of Medicine, 38(4), 267–274. https://doi.org/10.12701/yujm.2021.01424