How Sleep Can Impact Your Mental Health – And 7 Ways To Improve Yours
In this fast-paced, always-connected world, it's easy to neglect sleep. Whether it's staying up late to finish work (guilty), binge-watching the latest series (also guilty), or doom-scrolling through social media (definitely also guilty), it’s easy to sacrifice sleep for other things — whether intentional or otherwise.
Over time, however, skipping sleep is gonna catch up to you. 😬
First, here’s a recap on why sleep is so important:
Sleep is a complex biological process that's essential for cognitive function, emotional regulation, and overall health. The sleep cycle is divided into several stages (light sleep, deep sleep, and REM [rapid eye movement] sleep), with each stage playing a crucial role in restoring the body and mind. During deep sleep, for example, the body repairs tissues, builds bone and muscle, and strengthens the immune system. REM sleep, on the other hand, is critical for cognitive functions such as memory consolidation, learning, and creativity. It's also the stage where you may experience vivid dreams, which can help process emotions and reduce stress.
The human brain operates on a 24-hour cycle — the circadian rhythm — which regulates sleep-wake patterns. This internal clock is influenced by external cues like light and temperature. Disruptions to our circadian rhythm can significantly impact our mental health (and physical health).
Basically, poor sleep can lead to a cascade of negative effects on brain function. When you’re sleep-deprived, the brain's ability to process and regulate emotions is impaired, leading to increased irritability, anxiety, and mood swings. Chronic sleep deprivation is also linked to more severe mental and physical health issues. Unfortunately, those same issues can also interfere with sleep. If you’ve ever had trouble sleeping before an event that makes you anxious, you know what I’m talking about.
Okay, we need to sleep. So why do we sacrifice it so easily?
Revenge bedtime procrastination. If you haven’t heard this term, it refers to staying up late or procrastinating on sleep to reclaim your leisure time. For folks who feel like their daytime hours are taken up by obligations, this can be an attempt to feel more in control of their schedule or to have more time to relax, even though it feeds the cycle of poor sleep and low energy.
Stress, anxiety, or dread. Less self-inflicted than revenge bedtime procrastination but nonetheless powerful, these difficult emotions can keep folks awake at night. Racing thoughts, worries, or dread can make it difficult to relax and fall asleep, as the mind remains preoccupied (usually in an unhelpful rumination cycle).
Environmental factors. The sleep environment plays a crucial role in sleep quality. Factors such as noise, light, temperature, or an uncomfortable mattress can make it hard to fall asleep. If your partner stays up later than you with their device on in the corner, that can be disruptive to sleep. Or if you have a wiggly pet snuggling you (as wonderful as that can be), it may be difficult to wind down enough to fall asleep. Depending on the conditions in which you’re trying to sleep, it may not be the most conducive environment.
Sometimes, addressing one of these underlying reasons can be enough to improve your relationship with sleep and catch those Zzzs much more easily. However, for many folks, accessing quality sleep is more difficult.
If that’s you, here are 7 ways to improve your sleep quality:
1. Establish a consistent sleep routine.
This is one of the most effective ways to improve your sleep quality and, consequently, your mental health. Our bodies thrive on regularity, and a consistent sleep schedule helps regulate your internal body clock, making it easier to fall asleep and wake up naturally (and without feeling groggy). By going to bed and waking up at the same (or at least similar) time every day, even on weekends when possible, you can train your body to recognize when it’s time to wind down and when it’s time to be alert. When your sleep pattern is erratic, it can lead to sleep deprivation, which exacerbates anxiety, depression, low motivation, lack of focus, etc. Maintaining consistency in your sleep regime helps your body cultivate deeper, more restorative sleep and allows your body to complete the essential sleep cycles that support cognitive functions, emotional regulation, and overall mood stability.
2. Create a relaxing bedtime routine.
Creating a relaxing bedtime routine is not only a powerful way to signal to your body and mind that it’s time to unwind and prepare for sleep, but also a great way to build some self-care into your day. This routine can include various calming activities such as reading a book, taking a warm bath, practicing gentle yoga, or listening to soothing music. The goal is to engage in activities that help you transition from the busyness of the day to a state of relaxation, which will aid sleep. Try to focus on activities that promote calmness and relaxation — which can lower your heart rate, blood pressure, and anxiety levels — rather than stimulating activities that will make you feel more alert. Over time, your body will begin to associate these activities with sleep, making it easier to transition into a restful state each night.
3. Limit exposure to screens.
This is everyone’s least favorite suggestion, including mine. 🤷🏻♀️But the reality is that the blue light emitted by phones, tablets, and computers can interfere with our body’s natural sleep-wake cycle by suppressing melatonin production, the hormone responsible for regulating sleep. One approach is to use blue light filters or apps that adjust the light emitted by your devices to warmer tones in the evening. Many devices have built-in settings for this purpose, making it easier to reduce blue light exposure without giving up screen time entirely. Or invest in a good pair of blue light blocking glasses to wear during your wind-down time if screens are part of that. I’d also recommend choosing a specific time each night to start winding down without screens. Begin with 30 minutes before bed and gradually increase this period as you get more comfortable with the change. These small adjustments can significantly improve your sleep quality while still allowing you to enjoy some screen time in the evening (because sometimes it just be like that).
4. Make your sleep environment comfortable.
Ideally, your bedroom should be a sanctuary for sleep. While that’s not always possible, there are a few things you can do to make your sleeping environment more relaxing and comfortable. For example, the room should be cool, quiet, and dark to facilitate the best quality sleep. Consider using blackout curtains or a sleep mask to block out any light, and earplugs or a white noise machine to drown out any disruptive sounds. This is especially helpful if you share space with someone on a different sleep schedule — a sleep mask and earplugs can ensure that you get the sleep you need even if they aren’t ready to wind down. Beyond the physical aspects, think about how your senses contribute to a relaxing sleep environment. Using calming scents like lavender or chamomile, whether through essential oils or linen sprays, can promote relaxation and reduce anxiety. Consider incorporating elements that soothe you personally, such as soft, breathable bedding, and decor that makes you feel calm.
5. Limit naps (unless you really need one).
While napping can be a tempting way to catch up on lost sleep (again, sometimes it just be like that), limiting naps is often part of improving overall sleep quality. Naps, especially those taken later in the day, can interfere with your ability to fall asleep at night. This disruption can lead to an irregular sleep schedule, making it harder to establish a consistent bedtime and wake-up time. If you find yourself needing a nap, try to keep it short, ideally around 20-30 minutes, and avoid napping too late in the afternoon. Short naps can provide a quick boost in alertness and energy without significantly affecting your nighttime sleep. However, if you’re constantly feeling like you need a nap, it may be a sign that you’re not getting enough restorative sleep at night. Instead of relying on naps to get through the day, focus on improving your nighttime sleep habits. If you still find yourself excessively tired during the day, even after making some of these changes, it might be worth consulting with a healthcare professional to rule out any underlying sleep disorders or health issues.
6. Manage stress and anxiety.
As we’ve likely all learned the hard way, high levels of stress and anxiety can interfere with your ability to fall asleep and stay asleep, leading to sleep disturbances and insomnia. To combat this, it’s important to incorporate stress-reducing practices into your daily routine. Techniques such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help calm your mind and body before bed. Journaling can also be effective; writing down your thoughts and worries can provide a sense of relief and make it easier to let go of anxious thoughts. Additionally, developing healthy coping strategies for managing stress during the day can contribute to better sleep at night. Regular physical activity, for example, is a natural stress reliever and can help regulate your sleep patterns (see more on this below). Prioritizing self-care activities that bring you joy and relaxation can also reduce overall stress levels. Trying to manage your stress levels as much as possible during the day will help to cultivate deeper, more restorative sleep at night.
7. Get regular exercise — or participate in sleep-enhancing movement.
Engaging in physical activity helps regulate your sleep patterns, making it easier to fall asleep and enjoy deeper, more restorative sleep. In addition to simply tiring out your body, exercise can reduce symptoms of insomnia and increase the amount of time spent in the deep stages of sleep, which are crucial for mental and physical recovery. Activities like brisk walking, jogging, swimming, or cycling can be particularly effective — but for more vigorous forms of exercise, try to finish your workout at least a few hours before bedtime to avoid overstimulation. If “exercise” feels daunting or doesn’t fit into your lifestyle, consider incorporating mindful movement into your daily routine. Gentle activities such as yoga, stretching, or tai chi can also promote better sleep. These practices not only improve physical flexibility and strength but also help reduce stress and anxiety, creating a calm state of mind conducive to sleep. Even light stretching or a short walk after dinner can signal to your body that it's time to start winding down.
Prioritizing sleep is one of the most effective ways to support your mental health. By making small, intentional changes to your sleep habits, you can enhance your overall well-being and build resilience against stress and emotional challenges. Remember, good sleep should not be a luxury; it's a necessity for a healthy mind and body.
