The Connection Between Sleep and Mental Health

Do you struggle to get a good night’s sleep?

Sleep can sometimes feel like a luxury rather than a necessity. The truth is, sleep is a foundational aspect of both our physical and mental health. Think about how you feel after a night of poor sleep. When you aren’t well rested you might feel irritable, unable to focus, anxious, or even physically achy and unwell. This is because sleep impacts every part of your well-being, and prioritizing it can make a world of difference.

Why is sleep so important?

Sleep is more than just a time for rest; it’s a vital physiological process. Sleep allows your body and brain to recover from the day and prepare themselves for tomorrow. During the different phases, your brain organizes and consolidates memories, processes emotions, and even flushes out waste and toxins. Additionally, your body repairs tissues, strengthens your immune system, lowers inflammation, and helps to regulate hormones, which influence things like appetite, stress, and mood.

When you don’t get enough sleep, these essential processes are disrupted, which impacts your mental and physical health. Frequently disrupted or insufficient sleep is linked to a lowered immune system, memory problems, mental health disorders, an increased risk of heart problems, and worsening of health issues that are already present. In fact, sleep and mental health are so deeply connected that addressing one often improves the other.

How does poor sleep impact mental health?

When you don’t get enough sleep, your brain’s ability to function and regulate emotions becomes compromised. This can make you more reactive to stress, less patient, and more prone to negative patterns of thinking. Sleep deprivation can heighten the body’s stress response, making it harder to calm your mind, and increasing anxiety. Poor sleep can also worsen depression by disrupting serotonin levels, which play a key role in mood regulation.

In addition, lack of sleep can impair your ability to focus and recall memories. Sleep impacts cognitive functions like decision-making, problem-solving, and recall, so when you don’t get enough, those functions are harder to access. Overall, the impact of disrupted or infrequent sleep can lower your resilience, or your ability to cope with everyday challenges, which can lead to burnout or feelings of overwhelm.

The relationship between sleep and mental health is bidirectional—while poor sleep can negatively impact mental health, some mental health issues can make it harder to sleep. Conditions like insomnia, nightmares, and restless sleep are often linked to stress, trauma, or underlying mental health concerns.

If you’re struggling with sleep, you’re not alone. Here are some practical steps to improve your sleep hygiene and set the stage for restorative rest:

Check for a medical cause

Sometimes, sleep issues are a result of an underlying health condition, like sleep apnea, so it’s important to rule out anything medical that’s causing your sleep issue. If that’s the case for you, the best way to improve your sleep quality will be to address the underlying condition. Talk to your primary care provider about working with a sleep specialist to get a checkup. 

Stick to a sleep schedule

Creating a sleep schedule can make a difference in your quality of sleep. Aim to go to bed and wake up at the same time every day, even on weekends. Sticking to a sleep schedule helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

Work on a bedtime routine 

For many of us, our bedtime routine is to crawl into bed and watch videos on social media, but that doesn’t help us to actually relax. Wind down with calming activities like reading, stretching, or taking a warm bath. Work on avoiding screens for at least an hour before bed, as the blue light can interfere with your body’s production of melatonin, a hormone that promotes sleep.

Make your bedroom comfortable for sleep

Make your bedroom a sanctuary for sleep to help you wind down and fall asleep. Don’t use your bed for anything other than sleeping or sex - have space outside your room for activities other than sleep. Keep the room cool, dark, and quiet. Consider using blackout curtains, a white noise machine, or an eye mask if needed.

Watch your caffeine intake

We’re a culture that loves a cup of coffee, but be careful of the time of day when you consume caffeinated beverages. Try to avoid caffeine (and nicotine as well) in the afternoon and evening, as it can disrupt your ability to fall asleep. Some people also have a harder time sleeping after a heavy meal, so if that’s the case for you, try to eat lighter meals closer to bedtime to prevent discomfort.

Move your body

One way to improve your sleep is to tire yourself out by moving your body. If you’re able, try to engage in physical activity during the day to help you fall asleep faster and enjoy deeper sleep. Just make sure to avoid intense workouts too close to bedtime, as they can be energizing instead of relaxing.

Manage stress

One of the most common causes of disrupted sleep is stress. Stress can be hard to avoid, so try to develop strategies to manage your stress levels as much as you are able to. Try techniques like mindfulness, deep breathing, or journaling to help calm your mind before bed.

Don’t stare at the clock

Staring at the clock while you can’t sleep can make you feel more anxious, which makes it even harder to drift off. If you can’t fall asleep within 20 minutes, get up and do a quiet, relaxing activity until you feel sleepy enough to try again. It might even help to move your clock or phone somewhere you can’t see it if you have a hard time avoiding the temptation of looking at the time when you can’t sleep. 

Work with a therapist 

Sometimes, despite your best efforts, sleep challenges persist. That’s where working with a mental health professional can make a difference. A therapist can help you identify underlying causes, practice stress management, and build coping skills to improve your sleep. 

Improving your sleep isn’t just about feeling less tired; it’s about enhancing your overall quality of life. Better sleep can boost your mood, sharpen your focus, and help you navigate challenges with greater resilience. If you’re finding it hard to achieve restful sleep on your own, we can help. Our therapists at Anchor Counseling New York are accepting new clients - schedule an appointment today to get started.