Sleep is a vital function of our body, as essential as nutrition and physical activity. It contributes to memory and learning, helps eliminate waste produced by neurons in the brain, and strengthens brain health. Poor sleep can have a significant impact on human health, and sleep deprivation is linked to obesity, diabetes, coronary heart disease, and cardiovascular deaths. It can also reduce the immune response, increasing susceptibility to infections, which in turn further decrease sleep quality. In a context where the pace of life, stress, and hyperconnectivity are increasingly affecting rest habits, sleep quality has also become a key indicator of psychological well-being. Various scientific studies show that persistently poor sleep not only impacts daily energy but can also increase the risk of developing mood disorders. On World Sleep Day, celebrated this Friday, neurologist Stella Maris Valiensi, author of 'La Ruta del Sueño,' investigates the close relationship between poor sleep and mood disorders such as depression and anxiety. 'We talk about a bidirectional relationship because insomnia can be a cause, a consequence, or both at the same time,' explains the neurologist specializing in sleep disorders. It is important to highlight that not every episode of poor sleep is a clinical problem. Establishing regular sleep schedules and sleeping at least seven hours a night helps improve rest. In this case, we talk about situational insomnia, while we talk about chronic insomnia when it persists for more than 3 months. The most frequent symptoms include constant fatigue, irritability, low performance, mood changes, a feeling of not being able to 'switch off' the mind, and excessive worry about not being able to sleep. 'In the latter case, an anxiety-insomnia circle frequently sets in: the fear of not sleeping worsens the problem,' Valiensi explains. 'There is a tendency to medicalize insomnia, partly due to a lack of time in the medical consultation or difficulties in accessing specialized therapies such as Cognitive Behavioral Therapy for Insomnia (CBT-I),' the expert explains, adding: 'Furthermore, when underlying causes—chronic anxiety, depression, work-related stress, or emotional conflicts—are not addressed, the symptom may persist, even if medication helps temporarily'. The sustained use of medication for sleep is not harmless, especially when it starts at a young age and continues for years. In turn, depression and anxiety can also alter sleep. It is also important to reflect on sleep satisfaction, monitor progress, and create a gradual action plan. 'The first fundamental step is to recognize that sleep is essential for health and to make it a priority in daily life,' commented Dr. Eduardo Borsini. 'Its indication depends on age, personal characteristics, and duration of use, and it is essential that it is evaluated and medically controlled,' the doctor develops, who added: 'The evidence is clear: taking care of rest is also taking care of the mind. Promoting healthy habits and consulting for persistent difficulties can be key to breaking the cycle between insomnia and mood disorders'. Keys to a healthy sleep. Certain sleep disorders, such as obstructive sleep apnea and rapid eye movement (REM) sleep disorder, are associated with cognitive decline, dementia, risk of seizures, and a higher risk of stroke. In this way, drowsiness can affect driving. 'Planning sleep health requires adapting strategies to each person's life. Insomnia can be associated with stressful situations such as exams, travel, or personal conflicts'. Key points for healthy sleep. It is key to control the rest environment: minimize light, keep the temperature cool, and feel comfortable and relaxed. Sleep health is multidimensional and goes beyond simply 'sleeping enough'. A healthy sleep involves considering several dimensions that affect both the quality of rest and general well-being. Poor sleep can reduce reaction time, impair judgment, and cause cognitive decline with effects similar to alcohol intoxication. Melatonin, for example, became popular for its 'natural' profile, but natural does not mean harmless or suitable for all types of insomnia. 'It can be especially useful when there is a biological clock alteration.'
