The Vital Connection Between Sleep and Mental Health: Why Rest Matters

Unraveling the Interconnectedness of Rest and Emotional Well-Being

“The worst thing in the world is to try to sleep and not to.”

~ F. Scott Fitzgerald, American writer

Sleep is often seen as a luxury in our fast-paced world, yet it is a cornerstone of our overall well-being, particularly for mental health. When we think of a good night’s rest, we may picture feelings of happiness, energy, and readiness to face the day.

However, for many people grappling with mental health challenges, restful sleep can feel elusive. The connection between sleep and mental well-being is profound, and a lack of restorative sleep can amplify negative emotions, hinder coping mechanisms, and lead to a detrimental cycle of poor health. Understanding this vital relationship is essential for anyone seeking to improve their mental health and overall quality of life.

A 2022 article from the experts at the Columbia University Clinic for Anxiety and Related Disorders states that poor or insufficient sleep can increase negative emotions and decrease positive ones. It can also prevent us from coping effectively with minor stressors and cause a distorted worldview.

Read on to understand how sleep and mental health are connected.

What Happens When We Don’t Get Enough Sleep

The Cleveland Clinic believes that up to 70 million Americans are sleep-deprived, and mood disorders such as depression and anxiety are more common in people who are sleep-deprived or have insomnia.

The American Psychiatric Association defines depression as a “serious mental disorder that negatively affects how you feel, think, act, and perceive the world.” Anxiety is an emotion that conjures up feelings of tension and worried thoughts. Many people associate anxiety with fear, but that’s not the case. Anxiety is a future-oriented, long-term response focused on a widespread threat. Fear has opposite characteristics.

Along with depression and anxiety, the National Institutes of Health acknowledges that sleep deficiencies can change activity levels and impact how our brains work. A few more signs of poor sleep and deficiencies include:

Difficulty with decision-making
Inability to effectively solve problems
Uncontrolled emotional outbursts
Reduced coping skills
Increased chance of being depressed or worsening of depression
Ignorance of risk-taking behaviors
Increased chance of suicidal thoughts or actions

NIH cautions that children and teens may experience additional challenges, such as:

Trouble getting along with others
Feeling angry, sad, or depressed
Behavioral problems like impulsiveness
Mood swings
Attention issues
Lower grades in school

The Benefits of Good Sleep for Your Mind

Several processes take place during sleep as your brain works to get your mind and body in sync for the following day. Good quality sleep can:

Help our brains process daily challenges
Regulate emotions and behaviors
Maintain and improve cognitive skills (attention, learning, and memory)
Boost brainpower and focus
Make us more resilient to tough situations
Give our brains time to rest and reorganize
Enhance creativity
Improve decision-making skills

How Much Sleep Do We Need for Good Mental Health?

A recent report from the Better Sleep Council shows that 53% of U.S. adults report typically sleeping less than six hours per night. Eight in 10 adults surveyed reported that they were less than satisfied with the quality of their sleep.

We know the lack of sleep and the quality can negatively affect our mental health. How much sleep do we really need? Follow these guidelines from the National Sleep Foundation:

Adults, 65+ years: 7 to 8 hours
Adults, 26 to 64 years: 7 to 9 hours
Young adults (18 to 25 years): 7 to 9 hours
Teenagers (14 to 17 years): 8 to 10 hours
School-age children (6 to 13 years): 9 to 11 hours
Preschool children (3 to 5 years: 10 to 13 hours
Toddlers (1 to 2 years): 11 to 14 hours
Infants (4 to 11 months): 12 to 15 hours
Newborns (0 to 3 months): 14 to 17 hours

Keep in mind that each person’s sleep needs can vary depending on genetics and socioeconomic factors. Regardless, adults should get at least seven hours of sleep each night.

The Back-and-Forth Dance with Sleep and Mental Health

Research shows that 80% of people with depression experience insomnia at some point in their lives, and people with insomnia are twice as likely to experience depression. Statistics also show that 15 to 20% of people with insomnia have or will develop major depression.

Insomnia and anxiety are also considered comorbid conditions. A 2022 study published in the National Library of Medicine determined that there is a high degree of overlap between anxiety disorders and insomnia. People with certain disorders are more likely to experience depressive symptoms and are more susceptible to being diagnosed with:

Posttraumatic stress disorder (PTSD)
Generalized anxiety disorder (GAD)
Panic disorder
Social anxiety disorder
Obsessive-compulsive disorder (OCD)

This is a cycle no one wants to be part of. How do we get out?

Breaking the Cycle: Tips for Better Sleep

Improving our sleep quantity and quality doesn’t have to be a daunting task. You can create an environment that fosters restful slumber with a few simple adjustments to your bedtime routine, lifestyle, and relaxation techniques. Let’s explore some effective ways to enhance your sleep and make your nightly rest a rejuvenating experience.

Sleep hygiene focuses on the habits affecting your ability to fall and stay asleep. It encompasses all the practices and habits contributing to a restful night’s sleep. Sleep hygiene includes everything you do throughout the day and right before bed. Consider these ideas to help improve your sleep hygiene and give your mind a break:

Adjust the Lighting: Natural light during the day is beneficial for sleep, while artificial lighting, particularly at night, can be detrimental. Read more about the importance of choosing the correct lighting in our blog!
Choose Soothing Sounds: Music can calm the mind, reduce stress, and put us in a relaxed state—perfect for bedtime! White and pink noise apps are also beneficial for sleep.
Eat a Healthy Diet: Certain foods promote sleep, such as almonds, walnuts, cherries, fatty fish, lean proteins, cheese, milk, and herbal teas. Remember, don’t eat a heavy meal within two hours of your bedtime.
Make Time to Exercise: Exercise can lead to better overall health. Whether you work out in the morning, afternoon, or evening, Listening to your body to determine if exercise leads you to better sleep is essential.
Limit Screen Time: Turn off devices two to three hours before bed. Leave your devices in a room other than your bedroom if they are too distracting.
Relaxation Techniques: Try meditating, deep breathing, and journaling throughout the day to calm your mind.
Try a Fun Bedtime Routine: Aim for consistency with a bedtime routine. Make it fun with relaxing activities like reading or playing a card game.
Spruce Up the Bedroom: Declutter, organize, bring in plants, upgrade bedding, or create a relaxing nook.
Replace the Mattress: Is your mattress over seven years old, lumpy, or sagging? If so, it’s time for a mattress shopping trip!

When to Reach Out for Support

People with sleep apnea are five times more likely to experience depression. Even if you don’t have a preexisting medical condition, we can’t stress the importance of reaching out to a physician if you’re experiencing depression, anxiety, or another mental health challenge accompanied by poor sleep. Treatment is available! Contact them when you:

Have trouble falling or staying asleep
Feel tired or lethargic during the day
Experience physical pain or discomfort

If you are struggling or in crisis, confidential, free, 24/7/365 help is available. Speak to a trained crisis counselor:

Call or text 988
Chat at 988lifeline.org

Sleep Soundly and Feel Your Best

Prioritizing sleep is crucial for maintaining and improving mental health. The intricate link between restful sleep and emotional well-being underscores the need to establish healthy sleep habits. By understanding the importance of sleep and implementing strategies to ensure restorative rest, we can break the cycle of poor sleep and mental health challenges, paving the way for a happier, more resilient life. Remember, investing in quality sleep is investing in your mental health.