How Common Sleep Disorders Mess with Your Mental Health

If you've noticed you're more reactive, moody, or mentally foggy after a few sleepless nights, you're not imagining it. Roughly 50 to 70 million Americans experience some type of chronic sleep disorder with one-third of adults dealing with short-term insomnia, the most common sleep problem.

The effects go beyond feeling tired as poor sleep quality can wreak havoc on how your brain functions, how you regulate emotions, and how your body heals.

Sleep disorders and mental health issues aren’t just inconvenient—they can be dangerous to your overall well-being long-term. Sleep is one of our most basic human needs, like food and water, and without it, your brain can’t detox, process memories, or manage stress properly.

If you’re looking for relief from tossing and turning, board-certified psychiatrist and sleep medicine physician Dr. Shane Creado lays out the tools you need in Amen University’s Overcoming Insomnia course.

In this blog, which features highlights from the course, you’ll discover the most common sleep disorders and how to treat them.

TYPES OF SLEEP DISORDERS THAT CAN DISRUPT YOUR BRAIN

Sleep disorders and mental health are deeply connected, and it all starts with understanding what different types of sleep disorders look like. While symptoms and causes may vary, they all affect how your brain restores itself.

1. Insomnia

Insomnia, one of the most common sleep disorders, is characterized by trouble falling asleep, staying asleep, or waking up too early. Research shows nearly 35% of adults report getting less than seven hours of sleep per night—well below the recommended amount for mental clarity.

Short-term insomnia can disrupt concentration and mood, while chronic insomnia is linked to anxiety, depression, and impaired brain function.

2. Sleep Apnea

Sleep apnea and brain health are also closely linked as this disorder causes pauses in breathing throughout the night, often due to airway obstruction. These pauses result in less oxygen getting to the brain, which can increase the risk of mood disorders, memory loss, and even dementia.

Research shows that people with untreated sleep apnea are up to five times more likely to experience depression. They also have an increased risk of developing dementia, including Alzheimer’s disease, according to a 2022 study in the Journal of Sleep Research.

3. Restless Leg Syndrome (RLS)

Restless leg syndrome, or RLS, is a neurological condition that causes uncomfortable sensations and an urge to move your legs, especially at night. It’s disruptive to your deep and REM sleep cycle, which contributes to daytime fatigue and irritability.

Over time, RLS can impair your focus and contribute to feelings of helplessness and anxiety. This is yet another example of sleep disorders and mental health being tied together.

4. Circadian Rhythm Sleep Disorders

These disorders disrupt your body’s internal clock. Whether it’s delayed sleep phase syndrome, jet lag, or shift work sleep disorder, anything that throws off your circadian rhythm impacts your ability to feel refreshed.

Circadian rhythm issues can also worsen symptoms of mental health conditions, such as bipolar disorder, depression, and seasonal affective disorder (SAD).

5. Parasomnias

Parasomnias—which includes night terrors, sleepwalking, and sleep paralysis—may be less common than other sleep disorders, however, they can significantly affect your quality of sleep to the point of exhaustion.

If you’re experiencing any of these issues, you may start to see an increase in anxiety. For example, you may be more stressed to go to sleep because of what might (or might not) happen. 

SYMPTOMS OF SLEEP DISORDERS

Everyone’s body responds differently to sleep deprivation, which is why it’s important to tune into your unique sleep patterns and mental health shifts. Recognizing the symptoms of sleep disorders early on can help you get the treatment you need before they become chronic.

Common symptoms of sleep disorders include:

• Daytime sleepiness or fatigue
• Difficulty falling or staying asleep
• Irritability, anxiety, or mood swings
• Uncontrollable leg movements at night
• Trouble concentrating or remembering things
• Feeling unrefreshed after a full night’s sleep
• Increased risk of depression and suicidal ideation
• Loud snoring, choking, or gasping for air during sleep
• Waking up too early and not being able to fall back asleep

Ignoring any of these signs can lead to serious disruptions in your brain chemistry. For example, chronic sleep loss has been shown to reduce gray matter in areas of the brain responsible for decision-making and emotional regulation.

SLEEP AND EMOTIONS: WHY ONE BAD NIGHT CAN FEEL LIKE A BREAKDOWN

Poor sleep makes you tired and can alter how your brain reacts to emotions. When you don’t sleep well, your amygdala—the brain’s fear center—becomes hyperactive, while your prefrontal cortex—the logical and decision-making hub—slows down. This imbalance makes it harder to control mood swings, handle stress, or think clearly.

In fact, researchers at the University of California, Berkeley, found that just one night of poor sleep can raise anxiety levels by up to 30%. Psychiatrists now treat insomnia and mental health together to effectively improve overall emotional resilience.

Sleep is your brain’s emotional reset button. Without it, you’re running on a drained battery that keeps you in survival mode.

WHAT CAUSES SLEEP DISORDERS?

The causes of sleep disorders and brain function issues may vary, but they always go hand-in-hand. Current research helps us better understand the complex relationship between sleep, mental health, and neurobiology.

To understand further, here are some of the most common causes of sleep disorders:

• Chronic stress: Elevated cortisol levels can interfere with melatonin production and make it harder for your brain to relax into sleep mode.
• Mental health conditions: Anxiety, depression, posttraumatic stress disorder (PTSD), and attention deficit hyperactivity disorder (ADHD) are commonly associated with insomnia and other sleep problems.
• Poor sleep hygiene: Screen time before bed, irregular sleep schedules, caffeine, alcohol, and lack of a bedtime routine can disrupt your sleep-wake cycle.
• Hormonal changes: Puberty, pregnancy, perimenopause, menopause, and thyroid imbalances can trigger sleep issues.
• Medical conditions: Sleep apnea, chronic pain, asthma, and acid reflux often contribute to restless or fragmented sleep.

5 SCIENCE-BACKED WAYS TO IMPROVE SLEEP AND MENTAL HEALTH

If you’re struggling to get restful sleep, it’s important to take a brain-centered approach. Dr. Shane Creado emphasizes that treating sleep problems means improving both your brain’s chemistry and your body’s routines.

Here are five effective strategies that can help you reset your sleep patterns and reclaim your mental clarity:

1. Create a brain-healthy bedtime routine.
Set a consistent sleep and wake time, avoid screens an hour before bed, and engage in calming rituals like journaling, gentle stretching, or a warm shower. Remember—a quiet brain is a sleepy brain.

2. Address sleep apnea and brain health head-on.
If you snore or wake up gasping, get evaluated for sleep apnea. Treatment with CPAP machines or lifestyle changes like weight loss can dramatically improve both sleep quality and cognitive function.

3. Try cognitive behavioral therapy for insomnia (CBT-I).
CBT-I is the gold standard for treating insomnia as it targets the unhelpful thoughts and habits that keep you from falling asleep. Some research shows that CBT-I can be as effective long-term as sleeping pills and is often a recommended first treatment plan.

4. Supplement with brain-supporting nutrients.
Dr. Creado often recommends nutrients like magnesium, vitamin D, and melatonin for regulating sleep and mood. Always consult your doctor before starting supplements, especially if you're managing a mental health condition.

5. Heal underlying emotional trauma.
Trauma-related disorders can seriously disrupt sleep. Integrating brain-based therapies like eye movement desensitization and reprocessing (EMDR) or neurofeedback may help you rewire sleep patterns from the inside out.

SLEEP BETTER, LIVE BRIGHTER

If you’re struggling with any of these common sleep problems, you don’t have to suffer in silence. Start taking control of your sleep health today by registering for Amen University’s Overcoming Insomnia course.