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Studies Link Lack of Sleep to Greater Suicide Risk

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  • Health.mil
WASHINGTON --  Three out of four deployed service members have trouble sleeping, a particular concern for the Military Health System since recent studies show that getting enough sleep has a direct correlation to preventing suicidal thoughts.

Recognizing the serious health risk that sleep issues present, the Military Health System has made healthy sleep a top priority for the armed services. This past May, the American Academy of Sleep Medicine awarded five-year accreditation to the Walter Reed Bethesda Sleep Disorders Center. The medical center's sleep disorders center is considered a "Center of Excellence" by the Department of Defense.

Sleep disturbance can be a significant problem for service members during and after deployment, said David Riggs, Ph.D., executive director of the Center for Deployment Psychology at the Uniformed Services Health Science University.

"In addition to the apparent link to suicide, sleep problems can cause or exacerbate difficulties with concentration, memory and daily functioning," Riggs said. "It is important that if someone finds they are having sleep problems they seek appropriate treatment."

One resource for sleep problems is a website created by the military's National Center for Telehealth & Technology led a core defense Centers of Excellence project to create afterdeployment.org, a website for service members and their families that contains resources to help with an array of issues, including sleep problems.

According to the website, some service members may be predisposed to insomnia, for example by having a tendency to worry. But this is exacerbated by the stress of combat, conflicts at home, or by deployment itself. The site offers video interviews with warfighters who struggle with sleep problems, and also provides guidance for improving sleep habits.

Warfighters report getting only about 6.5 hours of sleep per 24 hours while deployed, according to the Human Performance Resource Center, the educational arm of the Consortium for Health and Military Performance at the Uniformed Services University of the Health Sciences.

The Suicide Prevention Resource Center cites not getting enough sleep as a warning sign for suicide. The U.S. Substance Abuse and Mental Health Services Administration ranks sleep difficulties as one of the top 10 warning signs of suicide.

Sleep difficulties may increase the risk of suicide even when other symptoms of depression aren't present, according to a Stanford University study released last month. While the study participants were older adults, many of the results are applicable to a wider range of ages.

The Stanford study participants self-reported poor sleep, including difficulty falling or staying asleep, waking up early, experiencing daytime sleepiness and not feeling fully rested after a night's sleep.

Sleep disturbances and suicidal ideas are both symptoms of depression, said study researcher Rebecca Bernert, instructor of psychiatry at Stanford University School of Medicine.

"These findings suggest that sleep disturbances stand alone as a valid risk factor. And insufficient sleep is highly treatable and not embarrassing and may be undone," Bernert said.

For military families, this means that seven to eight hours of sleep should be a part of daily health priorities. Here are ten sleep hygiene tips from the Human Performance Resource Center.

10 Effective Sleep Habits
·Create a quiet, dark, comfortable sleeping environment. Darken windows or wear a sleep mask. Use foam earplugs or a room fan to muffle noise and keep you cool. Move the bedroom clock to where you cannot see it.
·Use the bedroom only for sleep and sex. Remove the TV, computer, laptop, etc. from your bedroom. Don't eat or drink in bed. Keep discussions/arguments out of the bedroom.
·Stop caffeine at least six hours before bedtime. Caffeine disrupts sleep.
·Don't drink alcohol before bed. Alcohol makes you sleepy, but reduces the recuperative value of sleep. Nicotine also disrupts sleep.
·Get your exercise in by early evening.
·Don't go to bed hungry. A light bedtime snack (e.g., milk and crackers) is helpful, but not a large meal. And empty your bladder just before you go to bed.
·Stick to a sleep schedule. Go to bed and get up at the same time every day.
·Create a bedtime ritual. Do the same things each night. Take a warm bath or shower, read a book, or listen to soothing music. Avoid TV or other electronic devices.
·Limit daytime naps. Limit yourself to 10 to 30 minutes in the midafternoon. If you work nights, keep your windows dark so sunlight doesn't interrupt your sleep.
·Manage stress. Get organized, set priorities and delegate tasks. Jot down what's on your mind and set it aside.