What’s the Link Between OCD and Insomnia?

What’s the Link Between OCD and Insomnia?

Sleep difficulties are among the most frequent symptoms of OCD, though it can produce many other symptoms as well. Taking care of your OCD might benefit your sleep patterns and mental well-being.

Obsessions and compulsions are the two primary symptoms of obsessive-compulsive disorder (OCD), a mental health illness.

In OCD, obsessions are intrusive feelings, desires, or ideas that produce a great deal of anxiety and discomfort. They usually revolve around one or more "themes." Repetitive actions are known as compulsions, and they are used by OCD sufferers as a coping mechanism or to eliminate obsessions.

Individuals with OCD frequently have insomnia and other sleep-related problems. Evidence from studies suggests that persons who suffer from OCD are more prone than those who do not experience insomnia or other sleep-related problems.

We'll go over the potential link between OCD and insomnia in the sections that follow, along with treatment choices and advice on how to sleep better if you have OCD.

Can OCD cause insomnia or trouble sleeping?

A person's general quality of life and capacity to operate can be significantly impacted by obsessive-compulsive disorder. Some OCD sufferers, particularly those with severe cases, spend hours each day indulging in compulsions and obsessions.

A person's physical and mental health may be negatively impacted by OCD symptoms in different ways, which may result in problems including insomnia and sleep difficulties.

A smaller study measuring sleep quality in OCD and non-OCD individuals was published in 2021.

According to the study's findings, people with OCD were more likely than those without it to have frequent sleep interruptions and lower-quality sleep. Furthermore, poorer sleep quality was linked to OCD individuals' higher levels of worry and sadness.

A review published in 2022 examined the different co-occurring disorders, including sleep disorders, that are linked to OCD. Among the noteworthy sleep-related concerns mentioned were:

• shorter time to fall asleep, or decreased sleep latency
• shorter nights or less time spent sleeping
• higher rates of insomnia
• higher rates of delayed sleep phase disorder (DSPD)

An additional, more recent study from 2022 discovered a substantial correlation between sleeplessness and several mental health issues, such as OCD, depression, and anxiety.

Is insomnia common in those with OCD?

According to data from the Anxiety & Depression Association of America, 2.5 million adult Americans, or 1.2% of the total population, suffer from OCD. Additionally, a large number of OCD sufferers have co-occurring sleep difficulties or difficulty falling asleep.

As per the previously mentioned review, a study indicates that more than 42 percent of individuals with OCD experience sleeplessness. It appears that those with OCD are seven times more likely to experience sleeplessness than the general population.

Can insomnia make OCD symptoms worse?

Numerous sleep-related problems, including trouble falling or staying asleep, are brought on by insomnia and have a major impact on a person's day-to-day functioning. When an individual has both insomnia and OCD, insomnia-related sleep disturbances frequently exacerbate OCD symptoms.

An earlier 2017 study looked at how people with OCD managed their obsessions and compulsions when they slept later in the evening. According to the study's findings, irregularities in circadian rhythm and sleep schedule can exacerbate OCD symptoms.

How to sleep better with OCD

All of the actions we do to improve our sleep quality are together referred to as sleep hygiene. Following treatment, you can follow these strategies to enhance your sleep hygiene if you suffer from OCD:

• Create a comfortable sleep environment: Sleep quality is influenced by the sleep environment, and having a bad sleep environment might make it more difficult to get a decent night's rest. Your mattress, the temperature of the space, and even the amount of light are some crucial variables to take into account.
• Create a consistent sleep schedule: Maintaining regular sleep and wake time each day helps your body establish a healthy circadian rhythm. Find out more about setting up a timetable that works for you here.
• Limit caffeine and electronics before sleep: While coffee is a terrific source of energy during the day, you should attempt to cut back on your intake once the afternoon comes. Try minimising the amount of time you spend on your phone or TV before bed as blue light from devices can also keep you awake.
• Exercise or move more throughout the day: Exercise is not only good for your heart and muscles, but it's also one of the best methods to get a better night's sleep. Better sleep can be achieved even if you don't work out for an hour every day. Just moving your body more will help.
• Explore treatment options for symptoms: Compulsions and obsessions can lead to severe anxiety, sadness, and even depression, all of which can exacerbate sleep problems. Treating your symptoms will help you sleep better at night and function better during the day.

For those who suffer from OCD, finding regular self-care routines is also beneficial. You can manage your symptoms better by taking tiny steps, like going to therapy or taking up a hobby, which will eventually help you sleep better.

Treating OCD and insomnia together

While OCD and sleeplessness have different treatment options, addressing both disorders concurrently can help you control your symptoms over time.

Treatment for OCD

For treating OCD symptoms, cognitive behavioural therapy (CBT) is the most often utilised method. Experts believe that the best treatment option for treating OCD symptoms is exposure and response prevention (ERP), a form of cognitive behavioural therapy.

Some OCD sufferers find that antidepressant drugs, particularly selective serotonin reuptake inhibitors (SSRIs), help them control their symptoms. Among the SSRIs that are most frequently given for OCD are:

• citalopram (Celexa)
• fluvoxamine (Luvox)
• paroxetine (Paxil, Pexeva)
• escitalopram (Lexapro)
• fluoxetine (Prozac)
• sertraline (Zoloft)

Treatment for insomnia

Experts advise CBT-I, a different form of cognitive behavioural treatment, for sleeplessness in addition to CBT for OCD symptoms. Bright light therapy, stimulus control therapy, and sleep restriction therapy are popular CBT-I techniques.

Since certain drugs can help you fall or stay asleep, they can also be beneficial for treating the symptoms of insomnia. The following are a few of the most often given drugs for insomnia:

• eszopiclone (Lunesta)
• zolpidem (Ambien)
• triazolam (Halcion)

Over-the-counter remedies for insomnia, such as melatonin and other herbal supplements, have been shown to help some patients.

Keep learning about OCD

You're not alone if you're one of the millions of people who suffer from OCD. Here are some of our best Healthline resources on OCD that you can peruse to learn more:

• Understanding the Cycle of OCD
• Are There Types of OCD?
• Understanding the Impact of Severe Obsessive-Compulsive Disorder (OCD)
• Understanding Your OCD Triggers and Compulsions
• What Causes OCD to Get Worse?
• What’s the Difference Between OCPD and OCD?

FAQs

Does OCD cause insomnia?

Studies have revealed that insomnia and other sleep disorders, such as delayed sleep phase disorder, are more common among OCD sufferers than in the general population. Research has demonstrated that obsessive thoughts, which keep sufferers up all night ensnared in their minds, are the root cause of many problems.

How do you calm OCD at night?

You can switch off from your OCD thoughts and enter a relaxing state by reading. Try reading a book instead of an electronic gadget or a computer, if at all possible.

Can OCD cause sleep paralysis?

Individuals with OCD may dread going to sleep due to specific anxieties about negative sleep-related events, such as nightmares or paralysis.

Why is living with OCD so hard?

Even though they are aware that their compulsions and obsessions are excessive and illogical, people with OCD often find it difficult to resist or control them. OCD can consume a significant amount of a person's day and negatively impact relationships with family, friends, job, and school.

Takeaway

OCD and sleep problems are frequently co-occurring, and some data indicate that OCD maybe 7 times more likely to result in sleeplessness.

The influence of severe OCD symptoms and the consequences of other mental health illnesses, such as sadness and anxiety, are some of the potential explanations for this link.

If you experience difficulty falling or staying asleep and you are an OCD sufferer, you might want to discuss your concerns with your physician. You can manage your symptoms and enhance other aspects of your life, such as your sleep, with the appropriate care.

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