How Sleep Affects Emotional Regulation

We’ve all experienced feeling a bit sharper and more balanced after a good night's rest. But why does sleep seem to work wonders on our mood?

Groundbreaking research led by Dr. Rick Wassing, published in Nature Reviews Neuroscience explores the powerful connection between sleep and emotional regulation. By studying the brain’s activity during sleep, Dr. Wassing and his team reveal how different sleep stages, especially REM sleep, help us process and manage our emotions, paving the way for emotional balance and mental well-being.

This article outlines the findings of this study and presents other relevant research on the link between emotional regulation and sleep.

How Sleep and Emotions Are Linked

For years, people have known that a good night’s sleep can improve mood and resilience. A 2017 study by Wang and Vandekerkchove found that quality sleep is crucial for emotional regulation, helping us cope with daily stress and preventing emotional distress from escalating into mental health problems.Conversely, emotional stress can disrupt sleep patterns, affecting sleep quality, dream content, and arousal thresholds. This bidirectional relationship highlights the importance of both adequate sleep and effective emotion regulation for overall well-being.

But Dr. Wassing and his team have gone further, revealing what happens in the brain to make this possible. Their findings explain how certain sleep stages, especially REM (Rapid Eye Movement) sleep, allow us to process our emotions.

How Brain Chemicals Affect Sleep and Emotions

Certain brain chemicals, or neurotransmitters, are key players here—especially serotonin and noradrenaline. Serotonin helps us interpret the world and maintain balance, while noradrenaline is part of our "fight or flight" response, kicking in when we feel stressed or scared.

During REM sleep, our brains temporarily reduce these chemicals, creating a kind of “calm space” where we can process emotional memories without triggering stress responses. This unique state helps us reflect on emotional experiences in a way that calms us rather than reigniting the initial stress.

How Our Brains Manage Emotional Memories

When something emotionally intense happens, the brain's amygdala, which helps process emotions, becomes very active. Later, during REM sleep, our brains replay these emotional memories. This allows the hippocampus, another brain region involved in memory, to organize these memories more calmly, moving them into long-term storage without the initial emotional intensity. This process makes it easier to handle similar experiences in the future.

A 2014 study reveals that REM sleep serves two primary functions, namely emotional depotentation and neural recalibration. The former refers to the processing and reduction of emotional impact of past experiences. The latter involves the resetting of the brain’s sensitivity to emotional stimuli, ensuring optimal responsiveness. Disruptions in these processes may contribute to the development of mental health conditions like PTSD and major depression.

Introducing Optogenetics

Scientists are now using a tool called optogenetics, a technology that lets them control specific brain cells with light. This has allowed researchers to study how different brain areas communicate during sleep, showing exactly how emotions are processed and memories are stored.

Optogenetics has enabled researchers to dissect the intricate neural circuits involved in fear, anxiety, memory, reward, and social behavior. By targeting specific neurons and circuits, optogenetics has shed light on the mechanisms underlying neurological disorders such as Parkinson's disease, schizophrenia, and autism. This tool is also helping scientists identify specific brain pathways that are key to processing emotional memories during REM sleep. According to Dr. Wassing, their team also assessed clinical psychology studies to corroborate the results of their optogenetic research. He concluded that “the way the brain functions during REM sleep is important for processing emotional memories.”

Why This Research Matters for Mental Health

Understanding how sleep affects emotional processing has huge implications for mental health. People with sleep disorders, like insomnia, often struggle with managing emotions, making them more prone to anxiety or depression. By understanding the link between sleep and emotional regulation, researchers aim to create better treatments that improve sleep quality and mental health.

For example, Cognitive Behavioral Therapy for Insomnia (CBTI) is already helping many people develop healthier sleep habits. This therapy focuses on changing thoughts and behaviors around sleep, improving sleep quality and emotional well-being. But scientists are now exploring ways to make treatments even more effective by targeting specific brain processes involved in sleep and emotional regulation.

Get Better Sleep and a Better Mood

By unraveling the science behind sleep, we open doors to improving emotional health for generations to come. Treating sleep disorders is crucial for emotional regulation, as a good night's sleep is essential for processing emotions, reducing stress, and enhancing mood.

When we address sleep disturbances, we empower individuals to better manage their emotions, improve their overall well-being, and lead healthier, happier lives. The sleep experts at Nightly are committed to this cause.

You can take a sleep assessment today (for free) and start improving your sleep quality and emotional health!