If you’ve ever felt more irritable, grumpy, anxious, or overwhelmed after a bad night’s sleep, you’re not alone. Sleep and mental health are inter-connected, and improving your sleep may significantly improve how you feel emotionally and mentally. With rest being crucial for mental health, we should all think of sleep and self-care as the bedrock of our well-being. After all, a solid foundation keeps everything else in balance and we all need balance to live our lives to the fullest, to thrive at work and maintain our social responsibilities and cherish our relationships. Rest is a necessity, not a luxury and self-care isn’t selfish, it’s essential.
With May being Mental Health Awareness Month, we take a closer look at sleep– something that plays a pivotal role in your mental health but is often overlooked or even sacrificed.
Denise iordache, a sleep therapist, has seen first-hand how beneficial and transformative good sleep can be for mental well-being. Unfortunately, many of us don’t give it the attention it needs, especially with our busy schedules. Let’s further explore and break down this connection, backed by research, and look at practical steps you can take to improve your sleep and your mental health consequently.
The Sleep-Mental health link
Sleep is much more than just a time for rest. It’s a time when your brain works to process emotions, manage stress, and consolidate memories, amongst other functions. Without enough quality sleep, your brain may struggle to function properly, regulate your emotions, making you more prone to negative feelings.
So take the time to organise and decorate your bedroom for ultimate relaxation and sleep, do your research and invest in a quality mattress and comfortable bedding as well as good lighting and the right curtains to block out light and heat. Think of your bedroom as your own private sanctuary.
Mattress Online for example is great place to start for premium mattresses and bedding- supported by award-winning service and next-day delivery. Their team focus on sustainability, having recycled over 150,000 mattresses to date and ensuring every part is responsibly upcycled.
Let’s evaluate in a bit more details… Studies show that sleep and mental health are closely linked:
- Depression and sleep: Up to 90% of people with depression experience sleep problems, such as insomnia or, at the opposite side of the spectrum, sleeping too much.
- Anxiety and sleep: Anxiety can make it harder to fall asleep or actually keep you up at night, due to racing or anxious thoughts. While poor sleep can heighten feelings of worry and fear, creating a vicious cycle.
- Burnout and sleep: Chronic sleep deprivation can increase levels of cortisol (the stress hormone), which can leave you feeling on edge and emotionally drained.
So, this is a two-way street: poor mental health can often disrupt sleep, and poor sleep can worsen mental health symptoms. Improving one often helps improve the other.
How lack of sleep affects you?
When you don’t get enough sleep, it’s not just your energy levels that take a hit, your mental health may suffer too. Here’s how:
- Increased stress and irritability
Sleep deprivation makes the emotional centres in your brain, like the amygdala, more reactive. This means you’re more likely to feel overwhelmed by stress or even minor inconveniences. - Difficulty coping with emotions
Without enough sleep, the prefrontal cortex (the part of your brain responsible for decision-making and emotional regulation) doesn’t function as well. This may make it harder to process emotions, leading to mood swings or feelings of hopelessness. - Reduced resilience
Sleep is essential for building resilience too. Resilience is the ability to bounce back from challenges. Poor sleep can leave you feeling more mentally fragile, making it harder to handle life’s ups and downs. - Increased risk of mental health conditions
Chronic sleep deprivation has been associated with higher levels of depressed mood, anxiety, and behaviour problems.
The research says it all
Studies keep highlighting the powerful connection between sleep and mental health time and time again. For example, research found that cognitive behavioural therapy for insomnia (CBT-I) not only improved sleep but also reduced symptoms of anxiety in participants. While the Sleep Foundation reports that improving sleep quality can enhance emotional regulation, reduce stress, and improve overall mental well-being.
In summary, the available research in this field underscores one important point: improving your sleep isn’t just about feeling less tired. It’s about giving your mind the tools it needs to thrive.
Why is good sleep so elusive sometimes?
Getting a good night’s sleep can feel almost like an impossible task at times in today’s fast-paced, always-connected, digital world. Some common barriers to good sleep that many of us experience are:
- Stress and worry: Worries about work, relationships, or life in general may keep your mind racing at night.
- Irregular schedules: Inconsistent bedtimes disrupt your body’s natural sleep-wake cycle, leaving you feeling out of sync.
- Lifestyle choices: Alcohol, and late-night snacks may interfere with your sleep.
The good news? These barriers can become manageable with the right strategies and support.
Tips for better sleep and mental health
Taking steps towards improving your sleep doesn’t have to be complicated. Small, consistent changes can make a big difference. Choose one or more of the below tips and commit to it for a couple of weeks. The key here is to find out what works best for you and your lifestyle and practice it rather than seeing it like a chore.
Here are our top 5 tips to help you get started:
- Routine is your first step: Sleep loves routine. Try winding down with calming activities you enjoy (e.g. reading, journaling, or practicing meditation). Stay away from screens and avoid stimulating activities like watching TV, which can keep your brain alert.
- You’re sleeping environment must suit you and your needs: Make your bedroom a sanctuary for sleep. Most people like to keep it cool, dark, and quiet, and invest in a comfortable mattress and pillows. However, feel free to experiment and see what works best for you.
- Choose a sleep schedule for yourself and stick to it: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.
- Address the issues head-on: If stress, anxiety, or other such challenges are keeping you up at night, consider seeking support. Therapy or coaching can help you work through these issues and improve your sleep.
- Few moments of gratitude may go a long way: Research shows that focusing on positive thoughts before bed can help reduce stress and improve sleep quality. Try writing down or calling out three things you’re grateful for each night. Don’t overcomplicate this. Keep it simple, e.g. I am grateful for my neighbour who received my parcel today.
You are not alone
If you’re one of those struggling to sleep well, remember that you’re not alone. Many people face similar challenges, and there is no shame in seeking help. Improving your sleep is one of the most powerful ways to support your overall health.
Whether it’s sleep meditations, calming music, journalling, trading your phone for that book in the evening that you’ve been meaning to read, start to reclaim your nights and feel your best during the day.
Charlotte is the founder and editor-in-chief at Your Coffee Break magazine. She studied English Literature at Fairfield University in Connecticut whilst taking evening classes in journalism at MediaBistro in NYC. She then pursued a BA degree in Public Relations at Bournemouth University in the UK. With a background working in the PR industry in Los Angeles, Barcelona and London, Charlotte then moved on to launching Your Coffee Break from the YCB HQ in London’s Covent Garden and has been running the online magazine for the past 10 years. She is a mother, an avid reader, runner and puts a bit too much effort into perfecting her morning brew.
