Sleep
Dear Elusive Sleep,
We’ve all been there—staring at the ceiling at 3 a.m., wondering why our brains won’t shut off. But losing sleep isn’t just about feeling groggy the next day. Research shows it’s stealing our joy, increasing anxiety, and even numbing our ability to feel good moments.
Sleep Loss = Emotional Chaos
Happiness hijacked: Losing sleep—whether from late nights, short sleep, or constant wake-ups—dulls positive emotions like joy and contentment. Even skipping just 1-2 hours can leave you feeling emotionally “flat.”
Anxiety amplified: Rapid heart rates, worry spirals, and stress responses become more common. A major review of 154 studies confirms this happens across all types of sleep loss.
Teens & adults at risk: Over 30% of adults and a staggering 90% of teens aren’t sleeping enough.
Why Sleep Matters for Your Brain
Sleep acts like a reset button for your brain’s emotional control centers. It balances areas that manage calmness (like the prefrontal cortex) and stress responses (like the amygdala). Without it, your brain’s “alarm system” goes haywire.
How to attain rest?
Consistency: Go to bed and wake up at the same time daily
Take a look at DBT’s Sleep Hygiene Protocol
Tonight, give yourself permission to prioritize it. Your future self (and your joy levels) will thank you. We all deserve to wake up refreshed, not restless.
P.S. If anxiety keeps you up, try box breathing before bed: Inhale for 4 seconds, hold for 4, exhale for 4. Repeat until your brain gets the memo: “It’s safe to rest now.”
Reference:
Palmer, C. A., Bower, J. L., Cho, K. W., Clementi, M. A., Lau, S., Oosterhoff, B., & Alfano, C. A. (2024). Sleep loss and emotion: A systematic review and meta-analysis of over 50 years of experimental research. Psychological bulletin, 150(4), 440.
