Eating Disorders & Sleep Deprivation
Posted on: May 4th, 2017
Those of us who have tried to function on very little sleep or have had bouts of insomnia understand how difficult it can be. Sleep deprivation begins as a nuisance — affecting concentration and causing irritability — but eventually leads to speaking issues, disorientation, visual hallucinations, social withdrawal, memory lapses, and breaks in reality. Individuals with eating disorders can experience all of the above, but unfortunately can also be faced with additional challenges.
In most cases their health has already been impacted by the eating disorder itself. Malnutrition as well as obesity have a wide variety of health consequences from minor to serious to life-threatening. Sleep deprivation can exacerbate these already complex disorders.
Appetite typically increases when one is sleep deprived. So at a time when the individual is trying to establish healthy eating behaviors and tune in to normal hunger cues their appetite is growing. This can result in a slower recovery or relapse.
Another issue is that sleep deprivation can derail efforts just when recovery is within reach. Difficulty falling asleep, staying asleep, or waking early often don’t arise until after eating disorder behaviors are stopped. When one is no longer “medicating” with (or without) food, anxious thoughts can surface to such a degree that they disrupt or prevent restful sleep.
The restorative power of routinely getting a good night’s sleep (most people require about 7-8 hours) can’t be overstated. It is essential for optimal functioning and good health.
To maintain a healthy sleeping pattern the The National Sleep Foundation recommends the following:
- Avoid napping during the day.
- Avoid stimulants such as caffeine and nicotine. Alcohol too close to bedtime also can interfere with sleep because it disrupts sleep as the body begins to metabolize the alcohol.
- Exercise. More vigorous exercise in the morning or afternoon; relaxing exercise, like yoga before bed.
- Ensure adequate exposure to natural light. Light exposure helps maintain a healthy sleep-wake cycle.
- Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don’t dwell on, or bring your problems to bed.
- Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
- Associate your bed with sleep. Avoid watching TV, listening to the radio, or reading in bed.
- Keep technology to a minimum before bedtime. The light from computer and phone screens can interfere with the sleep-inducing hormone called melatonin.
- Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
If you or someone you love is suffering from an eating disorder seek treatment immediately. Call Maureen Kritzer-Lange Psychotherapy at 973-313-1691 or email info@maureenkritzerlange.com
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